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WOD 022118: No Really, New Doors Going Up…


CrossFit: Strength: Snatch Warmup Then 1 Low Hang Squat Snatch + 1 Squat Snatch 6 set x 1+1 @ AHAP Conditioning: 4 RFT 16 Alt Pistols 15 Burpee Box Jumps (20″) 10 Power Snatches (115/75#) 1 Minute Rest after Each Round RX+: 4 RFT 16 Alt Pistols 15 Burpee Box Jumps (20) 10 Power Snatches

CrossFit:
Strength:
Snatch Warmup
Then
1 Low Hang Squat Snatch + 1 Squat Snatch
6 set x 1+1 @ AHAP

Conditioning:
4 RFT
16 Alt Pistols
15 Burpee Box Jumps (20″)
10 Power Snatches (115/75#)

1 Minute Rest after Each Round

RX+:
4 RFT
16 Alt Pistols
15 Burpee Box Jumps (20)
10 Power Snatches (135/95#)

1 Minute Rest after Each Round

Hybrid:
WOD 1:
12 Minute AMRAP
5 Pullups
20 Jumping Lunges
10 KB Taters

WOD 2:
Same but use DB for Snatches

BootCamp:
WOD 1:
MAX EFFORT MANIA
16 Minute EMOM
A- Taters (24/16kg)
B – Plate Seal Drags
C- Box Jumps
D – DB Curl and Press (25/15#)

WOD 2:
For Time
40-30-20-10
Mountain Climbers
30-25-20-15
Shuffle Touchdowns
20-15-10-5
G2OS (45/25#)

Novem Barbell Club:
Tall Snatch
(3) x 3 – light! focus on the quickness

Snatch
build up to a heavy single for the day
* No more than 20 Minutes, 3 misses and move on.

Tall Jerk + BTN Push Jerk In Split – watch both videos!!!
(3) x 3 + 3 – light focus on the the movement, flexibility and ab bracing
Tall Jerk – Video
BTN Push Jerk In Split – Video

Clean & Jerk
build up to a heavy single for the day
* No more than 20 Minutes, 3 misses and move on.

Front Squat
build up to a heavy single for the day
* No more than 20 Minutes, GRIND!

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