(215) 291-2968 Thursday - Feb 21, 2019

WOD 022216: Snatches Then Run!


CrossFit Novem: Strength: Overhead Squat building up to 3+ at 80% Conditioning: 12 Minute Amrap 400 Meter Run or 500 Meter Row 10 Power Snatches (95/65#) 50 Double Unders Novem BootCamp: WOD 1: 10 Minute AMRAP 3 ManMakers 10 Box Jumps 50 Double Unders / Singles WOD 2: 6 Minute EMOM Buy in: 5 Burpees

CrossFit Novem:

Strength:

Overhead Squat

building up to 3+ at 80%

Conditioning:

12 Minute Amrap

400 Meter Run or 500 Meter Row

10 Power Snatches (95/65#)

50 Double Unders

Novem BootCamp:

WOD 1:

10 Minute AMRAP
3 ManMakers
10 Box Jumps
50 Double Unders / Singles

WOD 2:

6 Minute EMOM
Buy in: 5 Burpees
Remainder of Minute: Straight Leg Situps

1 Minute Rest

6 Minute EMOM
Buy in: 5 Ball Slams
Remainder of Minute: Jumping Squats

Novem Barbell Club:

Snatch

(4) X 2 @ 70%

Clean and Jerk

(4) X 2 @ 70%

Back Squat

(4) X 2 @ 80%

 

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