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OUR BLOG

Monday 5/18/20

By Wodify | In WOD | on May 17, 2020

West End CrossFit – CrossFit

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

“Nasty Dozen” (AMRAP – Rounds and Reps)

AMRAP 12:

50 Air Squats

7 Strict Pull-ups

10 Double Dumbbell Power Cleans
Strict pull up modifications:

Reduce Reps

Banded Strict Pull-ups

Ring Rows

Barbell Bent Over Rows

Double Dumbbell Rows

Single Dumbbell Row (7 Each Side)

Odd Object Rows (2x Reps)

Open Athletes

HARD HAT WEEK 7

Snatch Technique

0:00 – 8:00

5 Sets:

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

Set 1: 40% 1RM Snatch

Set 2: 45% 1RM Snatch

Sets 3-5: 50% 1RM Snatch

Snatch Waves

8:00 – 17:00

On the Minute x 9:

Minute 1: 1 Squat Snatch @ 60%

Minute 2: 1 Squat Snatch @ 64%

Minute 3: 1 Squat Snatch @ 68%

Minute 4: 1 Squat Snatch @ 64%

Minute 5: 1 Squat Snatch @ 68%

Minute 6: 1 Squat Snatch @ 72%

Minute 7: 1 Squat Snatch @ 68%

Minute 8: 1 Squat Snatch @ 72%

Minute 9: 1 Squat Snatch @ 76%

Stamina Squats

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

* Barbell Loaded at 65% 1RM Front Squat

“Nasty Girls”

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