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WOD051117: Snatches and 16.1


CrossFit Novem: 5 Minutes Group Warmup 1) Power Snatch + OHS (1+1) 3×50% 3×60% 3×70% 3×75% 2) Squat Snatch 3×75% 3×2 at 80% 25 Minutes Total including Warmup  Conditioning: For Time 25-20-15-10-5 Power Snatch (75/55) 30-25-20-15-10 Burpees 20 Minute Cap RX+ For Time 25-20-15-10-5 Power Snatch (95/65) 30-25-20-15-10 Burpees 6″ Target 20 Minute Cap Novem

CrossFit Novem:

5 Minutes Group Warmup

1) Power Snatch + OHS (1+1)

3×50%

3×60%

3×70%

3×75%

2) Squat Snatch

3×75%

3×2 at 80%

25 Minutes Total including Warmup 

Conditioning:

For Time

25-20-15-10-5

Power Snatch (75/55)

30-25-20-15-10

Burpees

20 Minute Cap

RX+

For Time

25-20-15-10-5

Power Snatch (95/65)

30-25-20-15-10

Burpees 6″ Target

20 Minute Cap

Novem BootCamp:

WOD 1:

4 MIN EMOM – Warm up

A) 100ft Broad Jumps

B) 100ft Bear Crawl

C) 100ft Crab Walk

D) 100ft Suicide Sprint (x2)

WOD 2:

Re-Boot(camp) 16.1

20 MIN AMRAP

25ft OHWL – Plate (35/25#)

8 Plate-Facing Burpees

25ft OHWL – Plate (35/25#)

8 Pull-Ups

* Plate-Facing burpees like “bar facing” except jump onto plate and over

Novem Barbell Club:

Continue Barbell Programming!

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Example Patterns

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