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WOD 101116: OutRAGEous Rope Slams!


CrossFit Novem: Snatch Warm Up: 5 Minutes  Snatch Complex: 1 Sn Deadlift + 2 Hang Sn. High Pulls + 1 Hang Sq. Snatch 5- 7 sets (peaking to a heavy complex) *15 Minutes Conditioning: 9 Minute AMRAP – ladder up by 3’s T&G Power Snatches (50% OTDB) 30 Double Unders (60 Singles, 15 SSDs)  

CrossFit Novem:

Snatch Warm Up:

5 Minutes 

Snatch Complex:

1 Sn Deadlift + 2 Hang Sn. High Pulls + 1 Hang Sq. Snatch

5- 7 sets (peaking to a heavy complex)

*15 Minutes

Conditioning:

9 Minute AMRAP – ladder up by 3’s

T&G Power Snatches (50% OTDB)

30 Double Unders (60 Singles, 15 SSDs)

 

RX+

(75%)

30 UB DUs

Novem BootCamp:

WOD 1:

6 Min Alternating EMOM

Battle Rope Slams

SSD Knee Tucks

 -90 sec rest-

 

6 Min Alternating EMOM

Squat Thrusts

Russian Twists

-90 sec rest-

WOD 2:

6 Min Alternating EMOM

Thrusters (25/15#)

Skip Lunges (alt sides per round)

 -90 sec rest-

 

6 Alternating EMOM

Wall Walks

Ball Slams

Novem Barbell Club:

Day 2
Hang Snatch (knee)
build to 75% of your 1RM or Day 1 Week 7s
(10) 1 x @ 75%
1 Power Clean + 1 Power Jerk
build to 75% of your 1RM or Day 1 Week 7s
(10) 1 x @ 75%

Snatch Pulls
(3) 2 x @ 90%
Conditioning – Super Set not For Time
1A 3 x 3/3 Weighted Step Up (20″) @ 85% last week
1B 3 x 10 ABDS

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