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WOD 102116: Snatches and a Looooong EMOM


CrossFit Novem: Snatch Warmup 5 Minutes Squat Snatch (From Floor) 6×2 @ 75-80% 17 Minute Cap Drop and reset between reps   Beginners Hang squat Snatch 6×2 Conditioning: For Time 21-15-9 Power Snatch (115/75) Burpees   1,2,3 Rope Climbs (If no rope climbs sub 3 Pullups per Rope Climb) Ex: 21 Power Snatch, 21 Burpees,

CrossFit Novem:

Snatch Warmup

5 Minutes

Squat Snatch

(From Floor)

6×2 @ 75-80%

17 Minute Cap

Drop and reset between reps

 

Beginners

Hang squat Snatch

6×2

Conditioning:

For Time

21-15-9

Power Snatch (115/75)

Burpees

 

1,2,3 Rope Climbs

(If no rope climbs sub 3 Pullups per Rope Climb)

Ex: 21 Power Snatch, 21 Burpees, 1 Rope Climb

15 Power Snatch, 15 Burpees, 2 Rope Climbs

 

Rx+

Squat Snatches (115/75)

Burpees over Bar

Novem BootCamp:

WOD 1:

MAX EFFORT STATIONS

A: Burpees

B: Goblet Squats

C: Pull Ups

D: Alt Plank Knee 2 Elbow

E: Wall Balls

No rest b/n stations

1 Min Rest b/n rounds

WOD 2:

Cashout

Alternating Tabata

Hollow Hold & Arch Hold

Novem Barbell Club:

Day 4
Power Snatch
build to 75% of your 1RM or Day 1 Week 7s
(10) 1 x @ 75%

1 Power Clean + 1 Power Jerk
build to 75% of your 1RM or Day 1 Week 7s
(10) 1 x @ 75%

Clean Pulls
(3) 2 x @ 90%
Conditioning – Super Set not For Time
3 x 5 Bent Over Rows
3 x 5 Jumping Back Squat @ 20%
3 x 10 ABDS

Predefined Skins

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Example Patterns

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