(215) 291-2968 Wednesday - May 22, 2019

WOD 062914: Yup, I think we hit our snatch quota for the week…


Crossfit Novem 75 Power Snatches (75/55) Rest 2 min 75 Barfees Novem Bootcamp Three 5min AMRAPS, 1min rest between each A: 5 Renegade Rows 10 DB Front Squats B: 5 Wall balls 10/10 Flutter Kicks C: 5/5 Step Back Pass Under Lunges 10 Russian Swings Novem Barbell Sn Pull + 2 Snatch (from blocks just

Crossfit Novem

75 Power Snatches (75/55)

Rest 2 min

75 Barfees

Novem Bootcamp

Three 5min AMRAPS, 1min rest between each

A:

5 Renegade Rows

10 DB Front Squats

B:

5 Wall balls

10/10 Flutter Kicks

C:

5/5 Step Back Pass Under Lunges

10 Russian Swings

Novem Barbell

Sn Pull + 2 Snatch (from blocks just below knee

3@ 65%

2@70%

Cln Pull + 2 Clean (from blocks just below knee

3@ 65%

2@70%

Front Squat

2×3@65%

3×2 @70%

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