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WOD021517: Snatches & Bar-Facing Burpees


CrossFit Novem: Snatch Warm Up * 5 Minutes 1 Pause (at Knee) Snatch Deadlifts + 1 Power Snatch + 1 OHS * 10 Minutes to Build up to a heavy complex   6 Minute EMOM 1 Hang Squat Snatch + 1 High Hang Squat Snatch at 90% of the days best in the complex above.

CrossFit Novem:

Snatch Warm Up

* 5 Minutes

1 Pause (at Knee) Snatch Deadlifts + 1 Power Snatch + 1 OHS

* 10 Minutes to Build up to a heavy complex

 

6 Minute EMOM

1 Hang Squat Snatch + 1 High Hang Squat Snatch

at 90% of the days best in the complex above.

 

Hybrid BootCamp:

15 Minute EMOM

“Half Chelsea”

5 Pull Ups

10 Push Ups

15 Air Squats

(While CF is Snatching – use platform area )

Conditioning:

9 Minute AMRAP

10 OHS (75/55#)

10 Power Snatches (75/55#)

10 Bar Facing Burpees

 

RX+
9 Minute AMRAP

10 OHS (95/65#)

10 Power Snatches (95/65#)

10 Bar Facing Burpees

 

Hybrid BootCamp:

9 Minute AMRAP

10/10 OHWL (45/25#)

10/10 DB Power Snatches (35/20#)

10 Burpees

Novem BootCamp:

WOD 1:

5-8 Min PULL UP REVIEW

*Emphasize NO KIP in the bands, so have athletes set up bands and guide them away from the kip, no leg kick, etc.

*Athlete’s who are not using bands may do whatever pull up (strict, kip, butterfly) they like.

WOD 2:

TEST WORKOUT:

“CHELSEA”

30 MIN EMOM

In one minute complete:

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Once they lose the EMOM, let them just continue as an AMRAP!

Novem Barbell Club:

Day 2
3 Muscle Cleans (from the floor – stay tight)
(5) x 3 @ AHAP

3 Hang Cleans (from 2″ below the knee)
(2) x 3 @ 70-75%
(3) x 3 @ 75-80%

Strict Press
(4) x 10 @ AHAP
(you must complete all 10 UB – Go AHAP – no fails)

Tempo Front Squats 3:2:1
(5) x 3 @ AHAP
(these are a 3 count down, 2 count in the hole, 1 UP!)

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