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OUR BLOG

Monday 8/12/19

By Wodify | In WOD | on August 11, 2019

West End CrossFit – CrossFit

Power snatch, OHS, Full snatch complex (1 x 1)

Build to a heavy complex

1 Power Snatch

1 Overhead Squat

1 Squat Snatch
*Performance/Fitness

Build to a Heavy Complex

2 Power Snatches

1 Overhead Squat

“Rocket Power” (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)

PERFORMANCE – 9 Power snatches

FITNESS – 9 Power snatches 95/65

Open Athletes

Stamina Squats

Alternating OTM x 12

2 Front squats

4 Back squats

*72% of 3 Rep max back squat

Snatch technique

OTM x 5

3-Position Muscle Snatch

3 Overhead squats

REST 1 minute

OTM x 7

Power snatch

Overhead squat

Squat snatch

*Keep the weights on the light/moderate side to work on snatch mechanics.

PART 1 – Build btwn 35-45% of 1RM snatch – Comlete all 6 reps w/o dropping the bar

PART 2 – Build btwn 55-65% of 1RM snatch. You may drop bar before completing squat snatch

“Rocket Power”

*Bar facing burpees

Body Armor

3 Giant sets

7 Pausing Waiter squats (Left)

14 Hollow Rocks

7 Pausing Waiter squats (Right)

14 Hollow Rocks

50′ Single arm Overhead carry (25′ each arm)

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