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OUR BLOG

Monday 11/12/18

By Wodify | In WOD | on November 11, 2018

West End CrossFit – CrossFit

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Open Athletes

Snatch complex

5 sets of the complex:

1 Hang Power Snatch

2 Hang Squat Snatches

70% – 73% – 76%

Sets #4 + 5 – 76-82% increasing by feel.

Stamina Squat

Alternating OTM x 12 (6 rounds)

Odd minutes – 3 front squats

Even minutes – 6 back squats

58% of estimated 1rm front squat

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