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OUR BLOG

Monday 4/8/19

By Wodify | In WOD | on April 7, 2019

West End CrossFit – CrossFit

3 Position Snatch (1 x 1)

Position 1 – Pockets

Position 2 – Knees

Position 3 – Floor
Build to a moderate completx. Athletes may choose power or full snatch.

“Snake Bite” (Time)

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups
Performance

15-12-9

Power snatch 95/65

Overhead squats 95/65

Pull ups

Fitness

AMRAP 12

12 Power Snatch (75/55)

12 Overhead Squats (75/55)

12 Pull-ups

Open Athletes

Week 1 of a 12 week cycle with a focus on strength

Back squat

6 reps @ 65%

3 reps @ 70%

6 reps @ 65%

3 reps @ 75%

6 reps @ 65%

3 reps @ 80%

Rest 2:00 between sets

Snatch primer: Hang Muscle Snatch

OTM x 5

5 Hang Muscle Snatches

All sets intended to be on the light side, between 35-45% of our 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

58% – 61% – 64% – 67%

*Changing to singles

70% – 74% – 78% –

Sets 8-9-10, 82%

Body Armor A

3 Giant sets, resting 1:00-2:00 between:

16 KB Front rack reverse lunges (2 kb’s in front rack position)

100m Farmer Carry

32 Banded Good mornings

32 Ab mat sit ups

Body Armor B

1 set: 50 Glute bridges

*Using a bench to elevate elbows, and a barbell, looking to move through all 50 before placing the bar down.

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