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OUR BLOG

Tuesday 12/3/19

By Wodify | In WOD | on December 2, 2019

West End CrossFit – CrossFit

“Snack Bar” (Time)

3 Rounds:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)

*Performance – 135/95

*Fitness – 115/85

Open Athletes

Strict Gymnastics

0:00 – 5:00

Handstand Floater Practice

5:00 – 10:00

3 Strict Chest to Bar Pull-ups

3 Deadstop Strict Handstand Push-ups (pause 1-2 sec in bottom)

10:00 – 15:00

5 Strict Toes to Bar

10 Pausing Hip Extensions (pause 2-3 sec at the top of each rep)

15:00 – 20:00

3 Inchworms

3 Pausing Ring Rows

Power clean complex

On the 2:00 x 5 Sets:

1 “3-Pause” Power Clean

1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): Jumping Position (Pockets)

3rd Pause (2 Seconds): Catch Position

Set 1: 57%

Set 2: 60%

Sets 3-5: 63%

“Snack Bar”

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