West End CrossFit – CrossFit Hang Power Snatch + Power snatch + Overhead squat (1 x 1) Build to a heavy complex of 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats “Bartender” (AMRAP – Rounds and Reps) AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Rx/Px: 115/85 Fx: 75/55 Open […]
West End CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Open Athletes Strict Handstand Push Ups 1 Attempt for max repetitions *If you have less than 3 strict HSPU, spend some time growing strength in the range of motion. Two options: Dumbbell stict […]
West End CrossFit – CrossFit Back Squat (3 x 6) Athletes may build in weight or stay at the same weight across all 3 sets. “Escape From Wonderland” (Time) 3 Rounds for Time: 75 Double Unders 50 Air Squats 25 Calorie Row Open Athletes “Grunt Work” Week 12 – Final Week Back Squat 3-Rep Heavy […]
West End CrossFit – CrossFit Deadlift (1 x 5) Build to a heavy set of 5 Deadlift (1 x 3) Build to a heavy set of 3 Deadlift (1 x 1) Build to a heavy 1 “Fall Back” (Time) 15-12-9-6-3: Deadlifts (185/135) Barbell Facing Burpees *Fitness – 155/105
West End CrossFit – CrossFit “Moneybags” (Time) Teams of 3 (For Time | 30 Minute Cap) 800 Meter Run 75 Box Jump Overs (24/20) 50 Clean and Jerks (135/95) 50 Pull Ups 50 Clean and Jerks (135/95) 75 Box Jump Overs (24/20) 800 Meter Run *Fitness – 95/65 The run is completed together. All other […]
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