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OUR BLOG

Monday 10/9/17

By Wodify | In WOD | on October 8, 2017

West End CrossFit – CrossFit

Hang Power Clean (1 x 3)

Build to a heavy set of 3.

Hang Power Clean (5 x 3)

FITNESS – Athletes may climb in weight or hit straight across sets.

“3:30” (Time)

3 Rounds:

30 Hang Power Cleans (115/80#)

30 Wallballs (20/14#)

30 Calorie Row
Performance – 95/65

Fitness – 75/55

*Ladies have the option of 21 cal row

Open Athletes

1. Ring Muscle-Ups

3 Rounds:

35% of Max Unbroken Muscle-ups

25% of Max Unbroken Muscle-ups

15% of Max Unbroken Muscle-ups

Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

3. Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 72%

Minute 2 – 2 Reps @ 77%

Minute 3 – 1 Rep @ 82%

Minute 4 – Rest

4. Back Squat

2 Rounds:

7 Reps @ 74%

5 Reps @ 78%

3 Reps @ 82%

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