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OUR BLOG

Monday 4/15/19

By Wodify | In WOD | on April 14, 2019

West End CrossFit – CrossFit

Power Clean (1 x 3)

Build to a heavy set of 3

“Black and Blue” (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

*Compare to 7/6/14

Open Athletes

Back Squat

6 reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%

Rest 2:00 between sets

Snatch Primer: Hang Muscle Snatch

OTM x 5

5 Hang Muscle Snatches

Repeat from last week. Aim to beat previous loads. All sets intended to be on light side, between 35-45% of estimated 1RM Power snatch.

Power Snatch

On the 1:30 x 4 sets

1 Halting Power Snatch (2s at knee-level)

1 Power snatch

Directly into…

On the 1:00 x 6 sets

1 Power snatch

Set #1 – 60% of est 1RM Power Snatch

Set #2 – 63%

Set #3 – 66%

Set #4 – 68%

*Changing to singles

Set #5 – 72%

Set #6 – 76%

Set #7 – 80%

Sets #8, 9, 10 – 84%

Body Armor A

3 Giant Sets, resting 2:00 between

16KB Front Rack Reverse Lunges

4-8 Strict Toes to bar

16 Barbell Good Mornings (Light loading where each set completed UB w/ excellent technique)

4-8 Strict Toes to bar

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