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Friday 2/7/20

By Wodify | In WOD | on February 6, 2020

West End CrossFit – CrossFit

1 Hang power snatch + 1 Overhead squat + 1 Hang squat snatch (1 x 1)

Build to a heavy but QUALITY unbroken complex.

“Paw Patrol” (AMRAP – Rounds and Reps)


60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)
*Performance –

60 Double Unders

20 Toes to Bar

5 Hang Power Snatches (115/85)

5 Overhead Squats (115/85)

*Fitness –

80 Single Unders

20 Toes to Bar

5 Hang Power Snatches (95/65)

5 Overhead Squats (95/65)

Open Athletes

Snatch Balance Complex

On the 1:30 x 4 Sets:

1 Snatch Balance

1 Pausing Overhead Squat

*The goal of this complex is to work on balance and positioning in the bottom of our Snatch, which primes us for the heavier loads in the following complex

The bar comes from the rack and the two reps are meant to be completed without dropping.

Keep the weight to light technique loads, in the range of 40-50% of your estimated 1RM Snatch.

Snatch Complex

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set 1: 50% of 1RM Snatch

Set 2: 54% of 1RM Snatch

Set 3: 58% of 1RM Snatch

Set 4 – 62% of 1RM Snatch

Sets 5-6: 65-70% of 1RM Snatch

*The weights are intended to be heavier than our first complex, progressing from 50-70% of your 1RM Snatch.

There is no pause in the bottom of these Overhead Squats.

“Paw Patrol”

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