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OUR BLOG

Monday 9/10/18

By Wodify | In WOD | on September 9, 2018

West End CrossFit – CrossFit

Hang Power Clean (1 x 3)

Build to a heavy set of 3

“Power Steering” (Time)

Teams of 3:

3 Rounds For Time:

45 Hang Power Cleans (155/105)

60 Synchro Air Squats

60/45 Calorie Row

Open Athletes

6 sets on the 2:00

Power snatch + hang squat snatch + Squat snatch

Looking to hold onto the bar between the power snatch and the hang squat snatch. Following, drop the bar from overhead to setup for our final repetition of the complex, the full squat snatch.

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Sets #4+5+6 – 75%

6 Sets of 2, climbing in load to a moderate:

5 second negative, 1 second pause in bottom, stand.

Sets 1+2 – 60% of 1RM Back Squat

Sets 3+4 – 65% of 1RM Back Squat

Sets 5+6 – 70% of 1RM Back Squat

Rest as needed between sets, aiming to keep it at or below 2:00 between.

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