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WOD061917: New Barbell Cycle!


CrossFit Novem: Snatch Warm Up As Group with PVC Pipe *5 Minutes German Snatches (3 count pause at each position) – knee – power – power snatch – full squat – power – stand tall Work up to a heavy complex *However many sets in 15 Minutes Conditioning: 3 Minute AMRAP 15 Squat Snatches (95/65#)

CrossFit Novem:

Snatch Warm Up As Group
with PVC Pipe
*5 Minutes

German Snatches
(3 count pause at each position)
– knee
– power
– power snatch
– full squat
– power
– stand tall
Work up to a heavy complex
*However many sets in 15 Minutes

Conditioning:

3 Minute AMRAP
15 Squat Snatches (95/65#)
20 Double Unders
– rest 90 Seconds –
3 Minute AMRAP
10 Squat Snatches (115/75#)
30 Double Unders
– rest 90 Seconds –
3 Minute AMRAP
5 Squat Snatches (135/95#)
40 Double Unders

Sub for DUs = x3 Singles, 1/2 x SSDs

RX+

3 Minute AMRAP
15 Squat Snatches (115/75#)
20 UB Double Unders
– rest 90 Seconds –
3 Minute AMRAP
10 Squat Snatches (135/95#)
30 UB Double Unders
– rest 90 Seconds –
3 Minute AMRAP
5 Squat Snatches (155/105#)
40 UB Double Unders

HYBRID

WOD 1:
20 Min AMRAP
50ft SAOHWL (24/16kg)
10 Weighted Step Ups (1 KB, frontal plane rack)
10 Ring Rows
500 Meter Row

WOD 2:
with CF Class

Novem BootCamp:

WOD 1:

PARTNER COACHING:

3 Min AMRAP

9 V-Ups

12 Shoulder Touches (1,2,3…)

*Sub on box, then in plank

WOD 2:

20 Min AMRAP

– 50 ft Single Arm OH KB Walking Lunges (24/16kg) (switch arms at 25ft)

– 10 Weighted Step Ups (1 KB, frontal plane rack)

– 10 Ring Rows

– 400M Run

Novem Barbell Club:

Warm Up

2 Rounds – Not for Time *10 minutes

Theraband Shoulders

Split Squats

5/5 x @ AHAP

10 x Inchworms + Push Up

Conditioning

1 Snatch Pull + 2 Snatch (1+2)

take 5-7 sets to build to a heavy complex then:

(3) x 1+ 2 @ 90% (OTDB)

Back Squat

warm up to 70% – then

(5) x 5 @ 75%

BTN Jerks (use the blocks)

(4) x 3 @ AHAP (this will be a learning curve)

Sorenson Hold

(2) x 20-30 Seconds

Kettlebell OH Reverse Lunges

(2) x 10/10 @ AHAP

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo