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WOD120516: German Snatch or Power Snatch?


CrossFit Novem: Snatch Warm Up *5 Minutes German Snatches *15 Minutes to Peak 5 position pauses floor – knee knee – power power snatch Overhead Squat Back to power Stand tall *20 Minutes Total Conditioning: For Time 21-18-15-12-9-6-3 Power Snatches (75/55#) Burpees Over the Bar   RX+ Power Snatches (95/65#) Bar Facing Burpees *18 Minute

CrossFit Novem:

Snatch Warm Up

*5 Minutes

German Snatches

*15 Minutes to Peak

5 position pauses

floor – knee

knee – power

power snatch

Overhead Squat

Back to power

Stand tall

*20 Minutes Total

Conditioning:

For Time

21-18-15-12-9-6-3

Power Snatches (75/55#)

Burpees Over the Bar

 

RX+

Power Snatches (95/65#)

Bar Facing Burpees

*18 Minute Time Cap

Novem BootCamp:

WOD 1:

15 Min AMRAP

5 Pull Ups

10 (5/5) KB Snatches (16/12kg)

15 Box Jump Overs (20/18”)

WOD 2:

3 RFT:

1 Min Doubles/Singles

1 M.E. Sit Up & Press

30 Sec Rest

Novem Barbell Club:

Complex Madness – Snatch Focus
1 Snatch + 1 Snatch Balance + 1 OHS
(5) x starting 55% – working up to a Max For The Day

Bench Press
(6) x 8 @ 65-75%
(you must complete all 8 UB – Go AHAP – no fails)

Back Squat
(6-8) x 4 – start 65% work up to a 4RM

Conditioning
5 Minute AMRAP – with total control
10 Box Jumps (24/20″)
5 Weighted Step Ups @ AHAP
10 Dumbbell Push Jerks @ AHAP
(conditioning is not optional and will be done as a class)

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