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OUR BLOG

Friday 10/12/18

By Wodify | In WOD | on October 11, 2018

West End CrossFit – CrossFit

“Tread Water” OPEN & PERFORMANCE (Time)

2k Row

150 Double Unders

10 Rounds of Cindy
*Fitness – 300 singles

Open Athletes

Squat clean primer

4 sets of the complex:

1 Clean pull + 3 tall cleans + 1 hang squat clean + 1 squat clean

Set 1 – 35% of 1rep max. Climb in very small increments from there, not to exceed 45% by 4th set

Squat clean

Minutes 1-2-3: 3 Squat Cleans (66-69-72%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (76-79-82%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (86-88-90%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Clean (86-88-90%)

Front Squat

2×4 @ 79%

2×3 @ 84%

2×2 @ 90%

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