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WOD011617: Pulls & Power: The Snatch Edition!


CrossFit Novem: Snatch *5 Minute Warm Up as a class   1 Snatch High Pulls + 1 Power Snatch 5-7 sets @ build to a heavy complex *15 Minutes *20 Minutes – including the warm up Conditioning: 20 Minute EMOM (A) ME Power Snatches (75/55#) (B) ME Calories Rower (C) ME Toes To Bar (D)

CrossFit Novem:

Snatch

*5 Minute Warm Up as a class

 

1 Snatch High Pulls + 1 Power Snatch

5-7 sets @ build to a heavy complex

*15 Minutes

*20 Minutes – including the warm up

Conditioning:

20 Minute EMOM

(A) ME Power Snatches (75/55#)

(B) ME Calories Rower

(C) ME Toes To Bar

(D) REST

* Must Rest in a station give coach your total reps. *

 

RX+

(A) ME Hang Squat Snatches (95/65#)

(B) Same

(C) Bar Facing Burpees O/Bar

(D) Rest

Novem BootCamp:

WOD 1:

12 Min AMRAP – Wall(Med) Ball Fun!

10 Tuck Jump Burpees

10 Med Ball Cleans

10 Lateral Burpee jumps

10 Med Ball V-Ups

WOD 2:

12 Round Tabata

20sec on, 10sec off

A) Box Jumps

B) Elevated Push Ups (on plates)

C) Box Step Overs

D) Pike push ups

-2 Min rest-

12 Round Tabata

20sec on, 10sec off

A) GTO (45/25#)

B) Sit Ups

C) OHWL

D) Alt Plank K2E

Novem Barbell Club:

Snatch High Pull + Power Snatch (% based off Po. Sn.)
warm up tp 75%
(2) 1+1 @ 75%, (3) 1+1 @ 80%

Power Clean + Jerk Dip + Power Jerk (% of Power Clean)
warm up tp 75%
(2) 1+1+1 @ 75%, (3) 1+1+1 @ 80%

Push Press
(4) x 4 @ AHAP
(beat last week – no failure)

Conditioning
2 RFT – with total control
5 Snatch Width grip Pull Ups – (no kip)
10/10 Hammer Curls @ AHAP
15 Push Ups
(I feel like this is a day that is often skipped…? DO NOT SKIP)

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