(215) 291-2968 Tuesday - May 21, 2019

WOD 063016: German Snatch Complex Success!


CrossFit Novem: Snatch Warmup 5 Minutes German Snatch 7 Sets Ground Knee Mid-Thigh Power Snatch Overhead Squat Quarter Squat *2 sec Pause at each position 17 Minute Cap Conditioning: 12 Minute AMRAP 10 Power Snatch (115/75) 10 Box Jumps (24/20) 200m Run   Rx+ 10 Power Snatch (135/95) Novem BootCamp: WOD 1: 10 Min AMRAP

CrossFit Novem:

Snatch Warmup

5 Minutes

German Snatch

7 Sets

Ground

Knee

Mid-Thigh

Power Snatch

Overhead Squat

Quarter Squat

*2 sec Pause at each position

17 Minute Cap

Conditioning:

12 Minute AMRAP

10 Power Snatch (115/75)

10 Box Jumps (24/20)

200m Run

 

Rx+

10 Power Snatch (135/95)

Novem BootCamp:

WOD 1:

10 Min AMRAP

250m Run

10 DB Thruster (25/15#)

30 Walking Lunges

WOD 2:

10 Min AMRAP

10 Tuck Jumps

10 SSD Knee Tucks

10 Wall Balls (20/14#)

 

Ca$hout!

3 Rounds

Plank for Max Effort Time

(”RX+” = Cut off at 3min. Only 2 rounds allowed)

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 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

1 Snatch High Pull + 1 Hang Snatch (at knee)
build up to 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

Power Clean
build up to 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

Jerk Drives – Light
(5) x 2 @ 80-90%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo