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OUR BLOG

Monday 5/14/18

By Wodify | In WOD | on May 13, 2018

West End CrossFit – CrossFit

“Killer B’s” (4 Rounds for calories)

AMRAP 3:

18 Burpee Box Jumps (24/20)

18 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Burpee Box Jumps (24/20)

15 Overhead Squats (95/65)

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Burpee Box Jumps (24/20)

12 Overhead Squats (115/80)

Max Calorie Row

rest 3 minutes

AMRAP 3:

9 Burpee Box Jumps (24/20)

9 Overhead Squats (135/95)

Max Calorie Row

*Fitness – 55/35, 65/45, 75/55, 95/65

Open Athletes

1. Snatch Skills

On the 1:30 for 7 Sets:

Pausing Snatch Deadlift

2 Hang Power Snatches

3 Snatch Balances

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

2. Squat Snatch

On the Minute x 9 – 1 Repetition

Minute 1 – 79%

Minute 2 – 82%

Minute 3 – 85%

Repeat this cycle (2) additional times.

3. Back Squat

10 Reps @ 76%

8 Reps @ 81%

6 Reps @ 85%

4 Reps @ 89%

2 Reps @ 94%

Rest 2-3 minutes between sets.

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