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OUR BLOG

Monday 5/13/19

By Wodify | In WOD | on May 12, 2019

West End CrossFit – CrossFit

Power Snatch (1 x 1)

Build to a heavy single

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

“Bunny Hop” (AMRAP – Rounds and Reps)

AMRAP 6:

6 Power Snatches (95/65)

18 Bar Hop Overs
FITNESS

Open Athletes

Week 6 of Grunt Work

Back Squat Waves

Set #1 – 4 reps @ 75%

Set #2 – 2 Reps @ 81%

Set #3 – 4 Reps @75%

Set #4 – 2 Reps @85%

Set #5 – 4 Reps @ 75%

Set #6 – 2 Reps @ 89%

Back Rack Lunges

2 Sets of 14 @ 43% of est 1RM back squat

Snatch Primer

Part #1 – Muscle Snatch

3 sets of 5

Sets @ 37%, 42%, 47%

Part #2 – Complex

3 Sets

3 Snatch Grip Push Jerk (behind the neck)

3 Power Snatches

Sets @ 50%, 53%, 56%

Part #3 – Power Snatch

Every :45s x 6: 1 Power snatch

Sets #1+2 – 62%

Sets #3+4 – 66%

Sets #5+6 – 70%

“Isabel”

Midline

Alternating Tabata

AbMat Sit ups

Hollow Rocks

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