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OUR BLOG

Monday 6/29/20

By Wodify | In WOD | on June 28, 2020

West End CrossFit – CrossFit

“Laces Out” (AMRAP – Rounds and Reps)

AMRAP 18:

6 Pull Ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)
AT HOME VERSION

6 Strict Pull-ups

9 Double Dumbbell Push Presses (50’s/35’s)

15 Double Dumbbell Deadlifts (50’s/35’s)

21 Jumping Air Squats

Open Athletes

Snatch primer On the 0:00

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: 40-50% of 1RM Snatch

Snatch Complex On the 10:00

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch (just below the knees)

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Set 1: 63% of 1RM Snatch

Set 2: 66% of 1RM Snatch

Sets 3-5: 69% of 1RM Snatch

Front Squat

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 63%

Set 2: 8 Reps @ 68%

Set 3: 6 Reps @ 73%

Set 4: 4 Reps @ 80%

Set 5: 2 Reps @ 88%

“Laces Out”

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)

Body Armor

3 Giant Sets:

9 Double Kettlebell Hang Clean (53’s/35’s)

50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)

Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets

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