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OUR BLOG

Monday 10/7/19

By Wodify | In WOD | on October 6, 2019

West End CrossFit – CrossFit

Squat Snatch (1 x 1)

Build to a heavy single for the day with form being the priority.

“Snake Bite” (Time)

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups
PERFORMANCE –

15-12-9

Power snatch 95/65

Overhead squat 95/65

Pull ups

FITNESS –

AMRAP 12

12 Power snatches 75/55

12 Overhead squat 75/55

12 pull ups

Open Athletes

Capacity Builder

5 sets, Not for time:

60 unbroken double unders

40% Unbroken Ring Muscle Ups

Snatch technique (A)

3 sets:

3 Snatch drops

2 Snatch Balance

*Technique loads: No higher than 35% of 1RM snatch

Snatch technique (B)

On the 1:30 x 5 sets

2 Snatch Balances

50-60-70-70-70% of 1RM snatch

“Snake Bite”

*After completion, until the 12 minn mark:

Build to heavy single snatch

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