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WOD122316: Get Right on Those Rings


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@75% 2@80% Then Snatch (8 Minutes) (One motion) 3×1 Heavy Single 24 Minute Cap Set 8 Minute interval clock Conditioning: 12 Minute AMRAP 20 Air Squats

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@75%

2@80%

Then

Snatch (8 Minutes)

(One motion)

3×1 Heavy Single

24 Minute Cap

Set 8 Minute interval clock

Conditioning:

12 Minute AMRAP

20 Air Squats

10 Ring Rows

20 Box Jumps (24/20)

 

 

Cashout

3×10

BB Rollouts

 

Rx+

10 RFT

Novem BootCamp:

WOD 1:

10 Min AMRAP

5 Split Jump Burpees

10 Kettle Bell Swings

15 Box Jumps (20/18”)

WOD 2:

6 MIN AMRAP

6 V-Ups

6 Ball Slams (30/20#)

6 Goblet Squats w/ Slam Ball

-2 Min Rest-

6 MIN AMRAP

6 (3/3) DB snatch (25/15#)

6 Push Ups

6 Plank Knee to Elbow

Novem Barbell Club:

Complex Madness – Snatch Focus
German Snatch
(5-7) x 1 (5 pauses) @ 70-75% – working up to a Max For The Day

Bench Press
(6-8) x 3 @ start at 50% – work up to a 3RM
(you must complete all 3 UB – Go AHAP – no fails)

Back Squat
(6-8) x 3 – start 65% work up to a 3RM
Conditioning
5 Minute AMRAP – with total control
10 Box Jumps (24/20″)
5 Weighted Step Ups @ AHAP
10 Dumbbell Strict Press @ AHAP
(conditioning is not optional and will be done as a class)

 

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