(215) 291-2968 Wednesday - Feb 20, 2019

WOD020917: Special Order: The German Snatch!


CrossFit Novem: Snatch Warm Up *5 Minutes   Muscle Snatches (3) x 3 @ AHAP *6 Minutes   German Snatches (5) x complex @ AHAP   (3 count pauses) floor – knee knee – power power clean front squat – pause in bottom pause at power stand tall! *15 Minutes Conditioning: “14.1” 10 Minute AMRAP

CrossFit Novem:

Snatch Warm Up

*5 Minutes

 

Muscle Snatches

(3) x 3 @ AHAP

*6 Minutes

 

German Snatches

(5) x complex @ AHAP

 

(3 count pauses)

floor – knee

knee – power

power clean

front squat – pause in bottom

pause at power

stand tall!

*15 Minutes

Conditioning:

“14.1”

10 Minute AMRAP

30 Double Unders

15 Power Snatches (75/55#)

Sub for DUBs = 90 Singles, 15 SSDs

Novem BootCamp:

WOD 1:

12 MIN AMRAP

6 Thrusters (30/20#)

12 Sit-Up & Press (1 DB)

18 Box Jumps (20/18”)

WOD 2:

12 MIN AMRAP

6 Walk Outs + Push Up

12 Wall Balls (20/14#) @10ft

18 Russian Twists (no weight)

Novem Barbell Club:

Continue Barbell Programming!

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo