• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

Friday 1/4/19

By Wodify | In WOD | on January 3, 2019

West End CrossFit – CrossFit

Power Snatch + Overhead Squat + Squat Snatch (1 x 1)

Build to a heavy complex

Performance/Fitness – Power Snatch + 2 Overhead Squats (1 x 1)

Build to a heavy complex

“Over and Out” (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)
*Performance – Power snatches in place of squat snatches

*Fitness – Power snatches – 65/45

Open Athletes

Overhead Squat

3 Attempts to establish a 1RM

Warm up sets

2 reps – 60%

2 reps – 65%

Singles – 70%, 75%, 80%, 85%, 90%

0:00 – 5:00 – Snatch Balance

In a 5 min window

Build to a heavy single snatch balance (from the rack)

5:00 – 10:00 Snatch

Part A – 3 sets of Snatch Complex – 60, 65, 70%

1 Power snatch + 1 Hang squat snatch + 1 Squat snatch

Part B – Squat snatch

In time remaining, build steadily to 3 sets of 2 repetitions.

Athlete’s choice to hold all sets across at a moderate loading or build to a single heavy set of 2.

“Over and Out”

Row Conditioning

Males

21-18-15-12-9 Cal Row, resting 30 seconds between

Females

18-15-12-9-6 Calorie Row, resting 30 seconds between

No Comments to "Friday 1/4/19"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.