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OUR BLOG

Monday 12/3/18

By Wodify | In WOD | on December 2, 2018

West End CrossFit – CrossFit

“Freedom Sauce” (3 Rounds for calories)

AMRAP 3:

21 Overhead Squats (95/65#)

21 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 Overhead Squats (115/80#)

18 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 Overhead Squats (135/95#)

15 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 Overhead Squats (155/105#)

12 Over-the-Erg Burpees

Max Calorie Row
Fitness – 55/35, 65/45, 75/55, 95/65

Open Athletes

Stamina Squat

Alternating OTM x 12

Odd minutes – 3 Front squats

Even minutes – 6 Back squats

Both lifts are performed at 67% of estimated 1RM front squat

Snatch Complex

5 sets of the following

1 snatch pull + 1 High Hang Squat Snatch (pockets) + 1 Hang Squat snatch (Knees) + 1 Low Hang squat snatch (shin but not floor)

60% – 65% – 70%

Sets 4 & 5 – 75-80% of 1RM snatch

“Freedom Sauce”

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