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OUR BLOG

Wednesday 3/2/16

By Wodify | In WOD | on March 1, 2016

West End CrossFit – CrossFit

3 Position Snatch (1 x 1 Build to a heavy complex)

Position 1 – Pockets

Position 2 – Knees

Position 3 – Floor

Metcon (No Measure)

On the Minute x 12:

Minute 1 – :20s Overhead Squat Hold (45/35)

Minute 2 – 15 Abmat Sit-Ups

Minute 3 – 7 Strict Pull-Ups

Open Athletes

2. Clean and Jerk

EMOMx10:

Odd: 1 Power Clean and Jerk at 70%

Even: 18/15 Calorie Row

*do not exceed these numbers today.

3. Conditioning

AMRAP 6:

2 Alternating 1-arm DB Snatches (1/side), 70/50

2 10-meter shuttle runs

4 Alternating 1-arm DB Snatches (2/side), 70/50

4 10-meter shuttle runs

6 Alternating 1-arm DB Snatches (3/side), 70/50

6 10-meter shuttle runs…

Continue as high as possible in within the six minute time cap.

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