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OUR BLOG

Monday 4/16/18

By Wodify | In WOD | on April 15, 2018


West End CrossFit – CrossFit

Today marks the 11 year anniversary of the shooting on Virginia Tech’s campus. 32 lives were lost on 4/16/07. Athletes have the option of doing “32 Hokies” in memory of those whose lives were taken.

Power Clean and Push Jerk (1 x 1)

Build to a heavy 1 rep for the day. Athletes may choose to split jerk.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Open Athletes

1. Power Clean and Jerk

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Rounds 6-12: 1 Power Clean and Jerk

Build to a heavy single for the day, but not a max.

3. Midline Conditioning

Alternating EMOM x 16:

Odd Minutes – 10 Burpee Box Jump Overs (24/20)

Even Minutes – :30 Seconds Max Toes to Bar

Toes to Bar Window is from the 0:00-0:30

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