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OUR BLOG

Wednesday 12/4/19

By Wodify | In WOD | on December 3, 2019

West End CrossFit – CrossFit

3 Position Snatch (Power snatch)

Position 1 – Pockets

Position 2 – Knees

Position 3 – Floor

“Power Wheels” OPEN/PERFORMANCE (AMRAP – Rounds and Reps)

AMRAP 3:

15/12 Calorie Bike/Row

12 Power Snatch (95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike/Row

8 Power Snatch (115/80)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike/Row

4 Power Snatch (135/95)
*Updated 11/2019

12/9 cal Row

OR

9/6 cal Bike

Open Athletes

Silverback Primer

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

Bench press

Build to a heavy set of 5

Power Snatch Complex

On the 2:00 x 5 Sets:

1 “3-Pause” Power Snatch

1 Power Snatch

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%

“Power Wheels”

Body Armor

3 Giant Sets:

:30 Seconds Front Plank Hold

:30 Seconds Overhead Squat Hold (Bottom)

:30 Seconds Superman Hold

Rest 1:30 Between Sets

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