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WOD 072116: A Good Day for a Run!


CrossFit Novem:  Snatch Warmup 5 Minutes Snatch Complex 5-7 Sets going up in weight. 1 High Hang Snatch + 1 Snatch + 1 OHS *15 Minute Cap (newer folks can go from the hang position rather than from the floor.)  Conditioning: For Time: Run 400 Meters 10 Hang Power Snatches (115/75#) 20 Burpees Over the

CrossFit Novem:

 Snatch Warmup

5 Minutes

Snatch Complex

5-7 Sets going up in weight.

1 High Hang Snatch + 1 Snatch + 1 OHS

*15 Minute Cap

(newer folks can go from the hang position rather than from the floor.) 

Conditioning:

For Time:
Run 400 Meters
10 Hang Power Snatches (115/75#)
20 Burpees Over the Barbell (or parallette if sharing)
Run 800 Meters
20 Burpees Over the Barbell
10 Hang Power Snatches (115/75#)
Run 400 Meters

 

RX+

Only changes

Hang Squat Snatches (135/95#)

Bar facing Burpees

*25 minute time cap

Novem BootCamp:

WOD 1:

6 Min AMRAP

3 SSD Knee Tucks

6 Ring Rows

-2 Min Rest-

6 Min AMRAP

6 (3/3) KB C&J

12 Air Squats

-2 Min Rest-

WOD 2:

6 Min AMRAP

3 Man Makers

6 Pull Ups

-2 Min Rest-

6 Min AMRAP

6 Alt. Plank Knee to Elbow

12 Squat Thrusts

Novem Barbell Club:

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

Do Work
Hang Snatch (at the knee)
Build up to 75%
then – (10) x 1 @ 75%

1 Power Clean + 1 Push Jerk
Build up to 75%
then – (10) x 1 @ 75%

Clean Pulls
(3) x 2 @ 90%
Jerk Supports
(5) x 2-3 @ 90-110+%
demo video
You may also just build up to a heavy set depending on how you feel for the day….

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