(215) 291-2968 Wednesday - May 22, 2019

WOD031017: 17.3 Snatches and C2B


CrossFit Novem: OPEN WORKOUT 17.3 MOVEMENT PREP!  Conditioning: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3

CrossFit Novem:

OPEN WORKOUT 17.3 MOVEMENT PREP! 

Conditioning:

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Novem BootCamp:

WOD 1:

OPEN WORKOUT 17.3 MOVEMENT PREP! 

WOD 2:

6 WODS: 4 Min Each!

A) 3 Rounds of:

6 Pull-ups

6/6 DB Squat Snatches (30/20#)

B) 3 Rounds of:

7 Pull-ups

5/5 DB Squat Snatches (30/20#)

C) 3 Rounds of:

8 Pull-ups

5/5 DB Squat Snatches (30/20#)

D) 3 Rounds of:

9 Pull-ups

3/3 DB Squat Snatches (30/20#)

E) 3 Rounds of:

10 Pull-ups

2/2 DB Squat Snatches (30/20#)

F) 3 Rounds of:

11 Pull-ups

1/1 DB Squat Snatches (30/20#)

 

*1 Min Rest b/n WODs

Novem Barbell Club:

Day 3
2 Segment Snatch Pulls + 2 Snatch Pulls (from the floor)
(3) x 2 + 2 @ 65-75%
Snatch – warm up tp 80% then
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 88-90%
1 @ 85%
(2)1 @ 80%

3 Muscle Cleans (from the floor – stay tight)
(3) x 3 @ AHAP
Jerks Foot Work – Mark, Speed & Accuracy
take 5-10 minutes to warm up
Clean & Jerk – warm up to 80% then
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 88-90%
1 @ 85%
(2)1 @ 80%

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