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OUR BLOG

Monday 10/15/18

By Wodify | In WOD | on October 14, 2018

West End CrossFit – CrossFit

“La-la Land” (4 Rounds for reps)

4 Rounds:

1 Minute Toes to Bar

1 Minute Reverse Lunges

1 Minute Single Arm Dumbbell Push Press (50/35)

1 Minute Box Jumps (24/20)

1 Minute Rest

*Fitness – Push press (35/25)

Open Athletes

Snatch

On the Minute x 12:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (78-81-84)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (88-90-92)

Minute 12: Rest

Not for Time: 3 Singles (92-94-96) – Go by feel here. No need to push higher percentages if technique isn’t on today.

Snatch Pull + 3 Snatch Hang High Pulls

5 Sets (63-65-67-69-72)

Back Squat

3 x 9 (76%-80%-84%)

“Dirty 30”

For time:

30 Box jumps

30 C2B pull ups

30 KBS (70/53)

30 Front squats (115/80)

30 Toes to bar

30 Push press (115/80)

30 Deadlifts (115/80)

30 Wall balls (30/20)

30 bar facing burpees

30 triple unders

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