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OUR BLOG

Monday 11/5/18

By Wodify | In WOD | on November 4, 2018

West End CrossFit – CrossFit

“Blitzen” (Time)

5 Rounds:

20 Calorie Row

10 Thrusters (115/80#)
CAL ROW FOR WOMEN – 15 cal

*Fitness – 75/55

Open Athletes

Snatch complex

5 x 1

1 Power snatch + 1 Overhead squat + 1 Snatch Balance + 1 Hang Squat Snatch

Sets 1 + 2 + 3 – 70%

Sets 4 + 5 – 75%

Stamina Squat

Alternating OTM x 12 (6 Rounds)

Odd minutes – 3 Front squats

Even minutes – 6 Back squats

*Both lifts are performed with the same load.

55% of estimated 1RM Front squat

“Blitz”

5 Rounds

20/14 cal row

10 Power clean and jerks (115/80)

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