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WOD 061616: Snatch Set Up


CrossFit Novem: Snatch Warmup 5 Minutes Snatch Complex 5 Sets 1 Snatch Deadlift 1 Snatch Pull 1 Hang Power Snatch (Knee) 1 High Hang Squat Snatch (Hip) Start at 50% 15 Minute Cap  Conditioning: 4 RFT 10 Power Snatch (115/75) 10 HSPUs (Sub Box if no HSPUs) 400m Run   Rx+ 10 Power Snatches (135/95)

CrossFit Novem:

Snatch Warmup

5 Minutes

Snatch Complex

5 Sets

1 Snatch Deadlift

1 Snatch Pull

1 Hang Power Snatch (Knee)

1 High Hang Squat Snatch (Hip)

Start at 50%

15 Minute Cap 

Conditioning:

4 RFT

10 Power Snatch (115/75)

10 HSPUs (Sub Box if no HSPUs)

400m Run

 

Rx+

10 Power Snatches (135/95)

10 Strict HSPUs

400m Run

20 Minute Cap

Novem BootCamp:

WOD 1:

5 min EMOM

Buy in: 5 Lateral Burpee on Plate

Rest of min: GTO

-1 Min Rest-

5 min EMOM

Buy in: 5 Sit Up & Press

Rest of Min: Mountain Climbers

-1 Min Rest-

WOD 2:

5 min EMOM

Buy In: 5 V-Ups

Rest of min: Push Ups

-1 Min Rest-

5 min EMOM

Buy in: 5 Toes 2 Bar

Rest of min: Wall Balls (20/14#)

 

Ca$hout – Tabata

Row or Doubles/Singles

Novem Barbell Club:

Primer Lifts
Tall Jerk
(5) x 3 – PVC- just the bar – light weight

Do Work
1 Front Squat + 1 Jerk
Build up to 85%
(2) 1+1 x @ 85%
(3) 1+1 x @ 90%

1 Snatch High Pull + 1 Hang Snatch (at knee)
build up to 75% – working on being fast under the bar
then – (2) 1+1 x @ 75% – these are full squats
(3) 1+1 @ 80%

Power Clean
Build up to 80%
(2) x 2 @ 80% – TAKE.YOUR.TIME.— RESET!
(3) x 2 @ 85%
Jerk Drives
(5) x 2 @ 90-110+%

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