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OUR BLOG

Monday 9/24/18

By Wodify | In WOD | on September 23, 2018

West End CrossFit – CrossFit

“Last Legs” (4 Rounds for reps)

Teams of 3, For Max Reps:

0:00 – 5:00 – Front Squats

5:00 – 10:00 – Row for Calories

10:00 – 13:00 – Rest

13:00 – 18:00 – Back Squats

18:00 – 23:00 – Bike for Calories

Squat Loads Increase Every 30 Reps:

Front Squats: (115/80), (135/95), (Max 155/105)

Back Squats: (155/105), (185/135), (Max 225/155)

**Fitness

Front Squats: (95/65), (115/80), (Max 135/95)

Back Squats: (135/95), (155/105), (Max 165/115)

Open Athletes

Snatch

OTM x 14

Minutes 1+2+3 – Snatch pull + Hang Sq Snatch + Sq Snatch

Minute 4 – Rest

Minutes 5+6+7 – 2 Sq Snatches

Minute 8 – Rest

Minutes 9+10+11 – 1 Sq Snatch

Minutes 12+13+14 – 1 Sq Snatch

Minute 1 – 62%

Minute 2 – 65%

Minute 3 – 68%

Minute 5 – 72%

Minute 6 – 75%

Minute 7 – 78%

Minute 9 – 82%

Minute 10 – 874%

Minute 11 – 86%

Minute 12 – 82%

Minute 13 – 84%

Minute 14 – 86%

Snatch Tempo Pull

6 sets of 1 Tempo Rep

3 sec from the floor to just below the knee

3 sec pause at the knee

3 sec from knee to pockets

Aggressive extension to finish.

Set 1 – 74% of 1RM snatch

Set 2 – 77% of 1RM snatch

Set 3 – 80% of 1RM

Sets 4+5+6 – 83% of 1RM

Back squat

3 x 9

Set 1 – 67%

Set 2 – 71%

Set 3 – 75%

*Aim to keep rest to 3:00 or less

“Lucky 7’s”

5 Rounds

7 Bar Muscle ups

7 DB clusters (70’s/50’s)

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