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OUR BLOG

Monday 6/22/20

By Wodify | In WOD | on June 21, 2020

West End CrossFit – CrossFit

“7-on-7” (2 Rounds for reps)

AMRAP 7

4 Strict Pull ups

8 Front Squats (155/105)

12/9 Calorie Bike

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Strict pull ups

8 Front Squats (135/85)

12/9 Calorie Bike

16 Toes to Bar

“7-on-7” HOME VERSION (2 Rounds for reps)

AMRAP 7:

4 Strict Pull-ups

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups

Open Athletes

Snatch Technique A

On the 1:30 x 5 Sets:

2 Snatch Drops

2 Tall Snatches

Set 1: Empty Barbell

Set 2: 35% of 1RM Snatch

Sets 3-5: 35-45% of 1RM Snatch

Snatch Technique B

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch (just below the knee)

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Set 1: 60% of 1RM Snatch

Set 2: 63% of 1RM Snatch

Sets 3-5: 66% of 1RM Snatch

Front Squat

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 60% of 1RM Front Squat

Set 2: 8 Reps @ 65% of 1RM Front Squat

Set 3: 6 Reps @ 70% of 1RM Front Squat

Set 4: 4 Reps @ 77% of 1RM Front Squat

Set 5: 2 Reps @ 85% of 1RM Front Squat

“7-on-7”

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (185/135)

12/9 Calorie Bike Erg/Bike/Row

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (155/105)

12/9 Calorie Bike Erg/Bike/Row

16 Toes to Bar

Body Armor

4 Giant Sets:

Max Strict Chest to Bar Pull-ups

15 Weighted Glute Bridges

Rest 2 Minutes Between Sets

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