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OUR BLOG

Wednesday 9/19/18

By Wodify | In WOD | on September 18, 2018

West End CrossFit – CrossFit

“Dead Meat” (Time)

For Time:

1 Mile Run

100 Double Unders

20 Front squats 95/65

800 Meter Run

50 Double Unders

15 Front squats 95/65

400 Meter Run

25 Double Unders

10 Front squats 95/65

Open Athletes

Deadlift

3 x 3 @ 80% of 1RM

3 x 2 @ 84% of 1RM

3 x 1 @ 88% of 1RM

*Rest as needed between sets, but aim to keep it to 2:00 or less.

**On the single arm DB bench press, this is completed with two dumbbells, as a unilateral press, one at a time. To start, press both to full extension and lower the left to the bottom position followed by the press. Then alternate to the right, for a total of 10 reps on each arm. Same goes for the OH presses.

Body Armor

3 x 10 Single Arm DB Bench press

3 x 10 Single Arm DB OH press

After each set, complete 15 GHD sit ups

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