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Tuesday 2/12/19

By Wodify | In WOD | on February 11, 2019

West End CrossFit – CrossFit

“Double Bubble” (AMRAP – Rounds and Reps)


25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

*Performance – 10 strict pull ups

*Fitness – 40 single unders, Power snatches – 95/65, 10 strict pull ups

Open Athletes

Tempo Power Snatch

10 Sets:

1 Tempo Power Snatch

Sets 1+2+3 – 60%

Sets 4+5+6 – 65%

Sets 7+8- 70%

Sets 9+10 – 70-75%, based on feel.

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3 seconds.

Rest as neeed between sets but aim to keep it to 1:00 or less.

On the 0:00…”Double Bubble”

On the 20:00…Handstand walk practice

Mark a 25′ section in 5′ increments. If you come down during the walk, retrace back to the last successfully completed section.

On the 40:00…Stamina Conditioning

On the 4:00 x 3 sets

15 GHD sit ups

15/12 cal row

15 Kipping HSPU

Aim is to complete the handstand pushups in at most 2 sets with quick transitions between – and by the 3:15 mark. If still working by the 3:15 mark, cap your effort there each round.

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