(215) 291-2968 Sunday - Mar 24, 2019

WOD 081816: EMOMs & AMRAPs, Oh my!


CrossFit Novem: Snatch Warm Up 5 Minutes as a group   Snatch 9 Minute EMOM Minute 1, 2 & 3 3 High Hang Snatch Minute 4, 5 & 6 2 Mid-Thigh Snatch Minute 7, 8 & 9 1 Snatch *Athlete may add weight each minute but if a rep is missed due to weight have

CrossFit Novem:

Snatch Warm Up

5 Minutes as a group

 

Snatch 9 Minute EMOM

Minute 1, 2 & 3

3 High Hang Snatch

Minute 4, 5 & 6

2 Mid-Thigh Snatch

Minute 7, 8 & 9

1 Snatch

*Athlete may add weight each minute but if a rep is missed due to weight have them drop it down to pervious weight.

*15 Minutes

Conditioning:

5 RFT

10 Weighted Step Ups (24/16kg) (20”) (1,2,3…)

10 Hang Power Snatches (95/65#)

10 Ring Dips

 

RX+

5 RFT

10 Weighted Step Ups (24/16kg) (20”) (1,2,3…)

10 Hang Power Snatches (135/95#)

10 Strict Ring Dips

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

12 Infinity Ladder up by 3’s:

Burpee Box Jumps

Plank Jack Push Ups

*20 Doubles/60 Singles after each round

WOD 2:

6 Min AMRAP

5 SSD Knee Tucks

20 Jumping Lunges

-2 min Rest-

6 Min AMRAP

10 GTO (15/25#)

20 Russian Twists (using plate) (1,2,3…)

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