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WOD 051716: Race Past the Rain


CrossFit Novem: German Snatch 7 Sets Going up on weight – Floor to Knee – Knee to Power – Power Snatch – Bottom of Overhead Squat – Up half way (power) – Stand Tall Start at 50% 17 Minute Cap    Conditioning: 5 RFT 200m Run 10 Power Snatch (135/95) 20 Situps   Rx+ 200m

CrossFit Novem:

German Snatch

7 Sets

Going up on weight

– Floor to Knee

– Knee to Power

– Power Snatch

– Bottom of Overhead Squat

– Up half way (power)

– Stand Tall

Start at 50%

17 Minute Cap 

 

Conditioning:

5 RFT

200m Run

10 Power Snatch (135/95)

20 Situps

 

Rx+

200m Run

10 Power Snatch (155/105)
20 Weighted Situps (45/25)
(Weight on Chest)

15 Minute Cap

Novem BootCamp:

WOD 1:

90 sec- 60 sec- 30 sec

KB Swings

Rope Climb (sub pull ups)

Weighted Step Ups

Singles or Doubles

Shoulder Touches (1,2,3…)

Toes thru Rings

X Sit Ups

Plank (any kind- do not count toward score

*no rest bw movements

1 min bw rounds

Novem Barbell Club:

Primer Lifts
Tall Snatch
(5) x 3 – just the bar – light weight

Do Work
2 Snatch Deadlift + 1 Snatch
Build up to 70%
(2) 2+1 x @ 70%
(3) 2+1 x @ 75%

1 Power Clean + 1 Front Squat + 1 Jerk Drive + 1 Push Jerk
Build up to 80%
(2) 1+1+1+1 x @ 80%
(3) 1+1+1+1 x @ 85%

Overhead Squat
Build up to 80% – if your not sure where to start
use 80% of your 1 RM Snatch
(2) x 2 @ 80%
(3) x 2 @ 85%

BTN Snatch Grip Push Press
(2) x 5 @ 70% – of your 1 RM Snatch
(3) x 5 @ 75%

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