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OUR BLOG

Tuesday 9/10/19

By Wodify | In WOD | on September 9, 2019

West End CrossFit – CrossFit

“Big Bird” (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches (50/35)

20/15 Calorie Bike or Row

20 Dumbbell Box Step-Ups (24″/20″)

20 Pull-ups

*Fitness – 35/25

Open Athletes

Block Snatch Pull

3 sets of 3

60%-65%-70%

*Build plates to a height so the barbell rests at knee level.

Percentages based off of 1RM snatch.

Block snatch high pull

3 sets of 3

All Sets: 65%

Same height as for block snatch pull.

Percentages based off of 1RM snatch

Block Power Snatch

2 reps on the minute x 8 minutes

50%-53%-56%-59%-62%

Sets 6-8 – 65%

“Big Bird”

AMRAP 18 min

20 Dumbbell snatches (50/35)

15/12 Cal Assault Bike

20 Single Dumbbell Box Step ups (24/20)

9 Bar Muscle ups

Midline –

3 Giant sets

5-10 Strict Toes to bar

:15 second chin over pull up bar hold

:30 second hollow hold

:45 second Overhead squat hold

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