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OUR BLOG

Monday 10/8/18

By Wodify | In WOD | on October 7, 2018

West End CrossFit – CrossFit

Overhead Squat (1 x 1)

Work up to a heavy single

Snatch Balance (1 x 1)

Build to a heavy single

Snatch (1 x 1)

Heavy single

Overhead Squat (5 x 5)

PERFORMANCE AND FITNESS

Pausing Snatch Deadlift (5 x 5)

Pause for 2 seconds at knee level before completing the deadlift.
PERFORMANCE AND FITNESS

Power Snatch (5 x 5)

PERFORMANCE AND FITNESS

Cash Out

OPTIONAL CASH OUT

8 ROUNDS

20 seconds OHS 45/35

10 seconds REST

20 seconds AbMat Sit ups

10 Seconds Rest

Open Athletes

Snatch

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (76-79-82%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (86-88-90%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Snatch (86-88-90%)

Snatch Pull + 3 Snatch Hang High Pulls

5 Sets (60-62-64-66-68%)

*Snatch Pull – From the floor. Upon extension, we finish here with a large shrug but no purposeful bend at the elbows. Arms stay long and loose.

**Hang Snatch High Pull – Here is where we ARE looking to bend our elbows. Bring the bar to knee level, where we’ll start our acceleration. Upon hip extension, bring the elbows high to the outside, keeping the bar closely tracking up the body. Aim for the barbell to rise to about heart or sternum level.

Back Squats – 3 x 9

73% – 77% – 81%

Gy mnastics conditioning

AMRAP 6

5 strict toes to bar

5 strict HSPU

Directly into…

AMRAP 4

5 Kipping toes to bar

5 kipping hspu

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