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OUR BLOG

Wednesday 1/10/18

By Wodify | In WOD | on January 9, 2018

West End CrossFit – CrossFit

3-Position Power Snatch (1 x 1)

Pockets, one inch above the knee, and the floor
Build to a heavy complex

“Power Wheels” OPEN/PERFORMANCE (AMRAP – Rounds and Reps)

AMRAP 3:

15/12 Calorie Bike/Row

12 Power Snatch (95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike/Row

8 Power Snatch (115/80)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike/Row

4 Power Snatch (135/95)
*Fitness – 65/45, 75/55, 95/65

12/9 cal assault bike/row

Open Athletes

1. Strict Handstand Push-ups

5 Rounds, Not for Score:

1:30 Light Row

:30 Seconds Max Reps Strict Handstand Push-ups

2. Snatch Balance

On the Minute x 8

Minutes 1-2 – 65%

Minutes 3-4 – 70%

Minutes 5-6 – 75%

Minutes 7-8 – 80%

3. Hang Squat Snatch

6 Sets:

3 Hang Squat Snatches

Set #1 – 70%

Set #2 – 72%

Set #3 – 74%

Set #4 – 76%

Set #5 – 78%

Set #6 – 80%

Rest as needed between

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