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WOD 091316: German Snatch & EMOM Stations


CrossFit Novem: Snatch Warm Up 5 Minutes German Snatch 5-7 Sets going up in weight. 3 count Pause at each position: Floor – Knee Knee – Mid Thigh Mid Thigh – Power Clean Power Clean -– Full Squat Full Squat – Power Squat Stand Tall *15 Minute Cap Conditioning: 3 Rounds – 3 Minutes at

CrossFit Novem:

Snatch Warm Up

5 Minutes

German Snatch

5-7 Sets going up in weight.

3 count Pause at each position:

Floor – Knee

Knee – Mid Thigh

Mid Thigh – Power Clean

Power Clean -– Full Squat

Full Squat – Power Squat

Stand Tall

*15 Minute Cap

Conditioning:

3 Rounds – 3 Minutes at each station 1 minute of rest between each AMRAP.

A) 3 Minute AMRAP

5 Overhead Squats (115/75#)

30 Double Unders

B) 3 Minute AMRAP

5 Strict Pull Ups

30 Knees To Chest

 

RX+

A: 5 Squat Snatches (115/75#)

30 U.B. Dubs

B: 5 Chest to Bar Pull Ups

15 Toes to Bar

Novem BootCamp:

WOD 1:

4 Min ALT M.E. EMOM Stations

A: Tire Flips & Jumping Lunges

B: DB Thrusters (25/15#) & Dragonflies

C: Heavy Goblet Squat (24/16kg) & Plank Jack Push Ups

D: Squat Thrusts & SSD Knee Tucks

-90 Sec Rest b/n Stations-

WOD 2:

Ca$hout

3 Rounds/ Equal work to Rest

150 M Farmers Carry

Novem Barbell Club:

Day 2
1 Pause Jerk + 1 Jerk
build up to find a Max for the day
then drop down to 90% of the days best set.
(2) 1+1 @ 90%

3 Push Press + 1 Power Jerk
build up to find a Max for the day
then drop down to 90% of the days best set.
(2) 3+1 @ 90%

1 & 1/4 Back Squat
build up to find a 4RM for the day
then drop down to 90% of the days best set.
(2) x 4 @ 90%

Conditioning – Super Set not For Time
1A 3 x 3/3 Weighted Step Up (20″)
1B 3 x 10 ABDS

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