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OUR BLOG

Tuesday 7/3/18

By Wodify | In WOD | on July 2, 2018

West End CrossFit – CrossFit

“Jack Squat” (Time)

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

*Fitness – 95/65, 53/35

Open Athletes

1. Front Squat

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 90%

3 Reps @ 80%

1 Rep @ 95%

Rest as needed between sets.

3. Odd-Object Conditioning

3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:

1st 50 Meters – Left Arm Overhead, Right Arm Hang

2nd 50 Meters – Right Arm Overhead, Left Arm Hang

3rd 50 Meters – Both Front Rack

4th 50 Meters – Both Overhead

*Athlete’s choice on loading. Rest as needed between sets, with the intention

on each set being unbroken. Free to build between sets.

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