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OUR BLOG

Wednesday 7/10/19

By Wodify | In WOD | on July 9, 2019

West End CrossFit – CrossFit

“Leg Work” (Time)

On the 4:00 x 5 Rounds

9 Box jump overs (30/24″)

15 DB Front squats (50’s/35’s)

15/12 Cal Bike OR Row

*Fitness – 24/20 Box jump overs

35’s/25’s DB Front squat
Score is the slowest of 5 rounds.

Open Athletes

Snatch Primer

5 Sets, resting ~30-45s between

3 Muscle Snatches

2 Snatch Grip Push Jerks

1 Pausing Overhead Squat (3s)

Sets #1+2+3 – 35% of 1RM Snatch

Set #4 – 40%

Set #5 – 45%

Barbell Cycling – Snatch

On the 2:30 X 5 sets

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

*1 High Hang Power snatch + 1 Hang Power Snatch + 1 power snatch

1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

Body Armor

5 Sets: 6 Dumbbell Thrusters

3 Sets: 9 Dumbbell Bent Over Rows (each arm)

1 Set: 50 Weighted sit ups (anchor feet with dumbbells)

Rest 1:00 between all sets.

*Aim is to build in load on the thrusters and rows over the sets.

“Leg Work”

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