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OUR BLOG

Saturday 2/2/19

By Wodify | In WOD | on February 1, 2019

West End CrossFit – CrossFit

“Bird Box” (Time)

Teams of 3 (30:00 Time Cap)

For Time:

100/70 Calorie Row

75 Box Jump Overs (24/20)

50 Power Snatches (135/95)

15 Rope Climbs

50 Power Snatches (115/80)

75 Box Jump Overs (24/20)

100/70 Calorie Row

*Fitness –

95/65, 75/55,

Open Athletes

Gymnastics Conditioning

10:00 Effort on Athlete’s Choice

Bike, Row, Run

On the 2:00 – 40% of max ring muscle ups

On the 4:00 – 50% of max ring muscle ups

On the 6:00 – 40% of max ring muscle ups

On the 8:00 – 50% of max ring muscle ups

On the 10:00 – 40% of max ring muscle ups

*Subs – Srict banded ring muscle ups (5 reps per round)

Power Clean Technique

5 Sets, Not for time:

40 Double unders

1 Clean Pull

1 Hang Power Clean

1 Power Clean

50%-55%-60%-65%-70% of 1RM Clean

“Bird Box”

For Time:

1 mile run OR 120/90cal ass bike OR 2000m/1600m Row

10 Rope climbs

50 Clean and Jerks 135/95

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