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OUR BLOG

Tuesday 4/24/18

By Wodify | In WOD | on April 23, 2018

West End CrossFit – CrossFit

Squat Snatch (Build to a heavy single)

Power Snatch (1 x 1)

Performance and Fitness – Build to a heavy single power snatch.

“Ring of Fire” Open (AMRAP – Reps)

AMRAP 9:

1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)



Up by (1) rep until finish

“Ring of Fire” Performance – Fitness (AMRAP – Reps)

AMRAP 9:

2 Pull-ups

2 Power Snatch (135/95)

4 Pull-ups

4 Power Snatch (135/95)

6 Pull-ups

6 Power Snatch (135/95)



Up by (2) reps until finish

Fitness – 75/55

Open Athletes

3. Bike Conditioning

2 Rounds, Not for Score:

Minutes 0:00 – 5:00 – Light Pace

Minutes 5:00 – 8:00 – Moderate Pace

Minutes 8:00 – 10:00 – Fast Pace

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