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OUR BLOG

Tuesday 11/5/19

By Wodify | In WOD | on November 4, 2019

West End CrossFit – CrossFit

Power Snatch OTM (Weight)

Power Snatch

On the Minute x 12

3 Power snatches
Athletes have the option to either build in weight or stay practice weight light to focus strictly on mechanics

“High Noon” (AMRAP – Rounds and Reps)

AMRAP 12

12 Power Snatches 95/65

12 Push ups

12 Chest to bar pull ups

Open Athletes

Overhead Squat

On the Minute x 10

Minutes 1-5 – 1 Pausing OHS + 1 OHS (2sec pause)

Minutes 6-10 – 1 OHS

Set #1 – 50% of est 1RM OHS

Set #2 – 52%

Set #3 – 54%

Steadily climb from here, building to a moderate but not a heavy for the day.

“High Noon”

5 Rounds, resting 1:00 between:

15/12 Cal Row

9 OHS 95/65

3 Bar muscle ups

Bike OR Row recovery

4 Rounds

2:30 – Light pace

:30 – Hard pace

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