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WOD 101616: Climb that Ladder…of Reps!


CrossFit Novem: Snatch Warm Up 5 Minutes  Snatch EMOM 10 Minutes 1 Snatch + 1 Hang Snatch (knee) + 1 Mid Hang Snatch (mid-thigh) Conditioning: 12 Minute AMRAP – laddering up by 3’s Overhead Squats (95/65#) Lateral Burpees O/Bar *Pace is king!   RX+ (135/95#) bar facing burpees Novem BootCamp: WOD 1: 3 RFT 800

CrossFit Novem:

Snatch Warm Up

5 Minutes 

Snatch EMOM

10 Minutes

1 Snatch + 1 Hang Snatch (knee) + 1 Mid Hang Snatch (mid-thigh)

Conditioning:

12 Minute AMRAP – laddering up by 3’s

Overhead Squats (95/65#)

Lateral Burpees O/Bar

*Pace is king!

 

RX+

(135/95#)

bar facing burpees

Novem BootCamp:

WOD 1:

3 RFT

800 m Run

10 Burpees

20 OHWL (1,2,3…)(45/25#)

30 Box Jumps

*20 Min Cap

WOD 2:

6 Min EMOM

Buy In: 6 Pull Ups

Rest of Min: V Ups

Novem Barbell Club:

Continue Barbell Programming!

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