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WOD 062316: Split Snatch for the Win!


CrossFit Novem:  Snatch 5 Minute Warm Up Snatch Complex 5 Sets – building up if possible 1 Sn DL + 1 Sn + 1 Hang Sn + 1 HH Sn * 15 Minute Time Cap Conditioning: For Time: Buy-In 50 Double Under (sub 150 singles or 25 ssds) Then 10-8-6-4-2 Overhead Squats (95/65#) Wall Walks

CrossFit Novem:

 Snatch

5 Minute Warm Up

Snatch Complex

5 Sets – building up if possible

1 Sn DL + 1 Sn + 1 Hang Sn + 1 HH Sn

* 15 Minute Time Cap

Conditioning:

For Time:

Buy-In

50 Double Under (sub 150 singles or 25 ssds)

Then

10-8-6-4-2

Overhead Squats (95/65#)

Wall Walks

Finish

50 Double Unders (sub 150 singles or 25 ssds)

 

RX+

50 UB Double Under

Then

10-8-6-4-2

Squat Snatch (95/65#)

Wall Walks

Finish

50 UB Double Under

Novem BootCamp:

WOD 1:

3 RFT

400 m Run

10 (5/5) Lunge & Chop (1 DB)

15 DB Push Press on Box

20 Butterfly Sit-Ups

WOD 2:

Alternating Tabata

Russian Twists w/ Plate (1,2,3…) & Overhead Walking Lunges

Seated DB Press (25/15#) & Box Jumps

Alternating Plank K2E and Air Squats

*90sec b/w stations

Novem Barbell Club:

Primer Lifts
Tall Jerk
(5) x 3 – PVC- just the bar – light weight

Do Work
1 Front Squat + 1 Jerk
build up to to find a max for the day
– take no more than 20 minutes, then move on…

1 Snatch High Pull + 1 Hang Snatch (at knee)
build up to 80% – working on being fast under the bar
then – (5) 1+1 x @ 80% – these are full squats

Power Clean
Build up to 80%
(2) x 2 @ 80% – TAKE.YOUR.TIME.— RESET!
(3) x 2 @ 85%

Jerk Recovery -use the jerk blocks – help each other!
(5) x 2 @ 90-115+%

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