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WOD121516: Thursday Thrusters!


CrossFit Novem: Slow Snatch (8 Minutes) (Slow off the Floor then Fast Past the Knee) 2@50% 2@60% 2@70% Then Snatch Pause at Knee (8 Minutes) (Start from Floor) 2@70% 2@80% Then Snatch (8 Minutes) (One motion) 2×1 Heavy Single 24 Minute Cap Conditioning: 12 Minute AMRAP 10 Power Snatch (95/65) 20 Wallballs (20/14) @ 10ft

CrossFit Novem:

Slow Snatch (8 Minutes)

(Slow off the Floor then Fast Past the Knee)

2@50%

2@60%

2@70%

Then

Snatch Pause at Knee (8 Minutes)

(Start from Floor)

2@70%

2@80%

Then

Snatch (8 Minutes)

(One motion)

2×1 Heavy Single

24 Minute Cap

Conditioning:

12 Minute AMRAP

10 Power Snatch (95/65)

20 Wallballs (20/14) @ 10ft

50 Double Unders

 

RX+

4 Rounds

Every 3 Minutes

10 Power Snatch (115/75)

20 Wallballs (20/14) @ 10ft

50 Double Unders

Novem BootCamp:

WOD 1:

8 MIN Infinity Ladder

Up by 4

Thrusters (25/15#)

T2B

 

8 MIN Infinity Ladder

Up by 4

Jump Squats

LEGLESS Wall balls

WOD 2:

8 MIN Infinity Ladder

Up by 4

KB Swings

Burpees

*2 Min Rest B/N workouts

Novem Barbell Club:

Continue Barbell Programming!

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