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OUR BLOG

Monday 12/10/18

By Wodify | In WOD | on December 9, 2018

West End CrossFit – CrossFit

“Jump Start” (Time)

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)

*Fitness – 90 Single unders, DB snatches 35/25

Open Athletes

Stamina squat

Alternating OTM x 12

Odd minutes – 3 front squats

Even minutes – 6 back squats

*70% of estimated 1RM front squat

Snatch complex

On the 2:00 x 5 sets

1 Power snatch + 1 Hang Squat Snatch (knee level) + 1 Squat Snatch

Goal is to hang onto the bar for all 3 repetitions and focus is technique and positioning.

70% – 75%

Sets 3+4+5 – 75-80%

Ring Muscle Up Testing

AMRAP 2 – Riing muscle up

Rest 1 min

AMRAP 2 Ring muscle up

“Jump Start”

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