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OUR BLOG

Wednesday 3/6/19

By Wodify | In WOD | on March 5, 2019

West End CrossFit – CrossFit

3-Position Power Snatch (1 x 1)

Pockets, one inch above the knee, and the floor
Build to a moderate complex

“Overhaul” (Time)

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (115/80)

*Fitness – 75/55

Open Athletes

Ring Muscle Up Practice

4 Rounds

40 Double unders

30-40% of max ring muscle ups

Rest 1:00 between

3 Position Power Snatch

5 sets (percentages based off of estimated 1rm power snatch)

60%-64%-68%-72%-72-75%

Wednesday Primer

OTM x 16 (4 Rounds)

Min 1 – Box jump overs + 7 TTB

Min 2 – 5 Power snatches + 5 OHS

Min 3 – 5 Strict pull ups + 5-10 Kipping HSPU

Min 4 – Recovery Row/Bike

Box – 24/20

Barbell – 50-55% of estimated 1RM snatch

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