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OUR BLOG

Wednesday 3/7/18

By Wodify | In WOD | on March 6, 2018

West End CrossFit – CrossFit

3 Position Squat Snatch (1 x 1)

High Hang

Knee-Level

Floor
Build to a heavy complex

3-Position Power Snatch (1 x 1)

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

“Sunny Side” (2 Rounds for reps)

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

*Fitness – 75/55

Open Athletes

1. 3-Position Squat Snatch

On the 1:30 x 5 Sets:

1 Set @ 60%

1 Set @ 65%

3 Sets @ 70%

2. Pause Overhead Squat

3 Sets of 3 Pause Overhead Squats (75%)

*After each set, 30% Max Ring Muscle-ups

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