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OUR BLOG

Friday 10/19/18

By Wodify | In WOD | on October 18, 2018

West End CrossFit – CrossFit

Front Squat (1x 1)

Tempo heavy single – 5 seconds down, 3 second pause

“Nine Yards” (AMRAP – Reps)

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.

*Fitness – 65/45

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 – 40% of 1 rep squat clean. Climb in small increments not to exceed 50%.

Squat Clean

Minutes 1-2-3: 3 Squat Cleans (68-72-74)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (78-81-84)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (88-90-92)

Minute 12: Rest

Not for time, 3 x 1 squat clean resting as needed

92-94%, 92-96%, 92-98%

Front Squat

2×4 @ 82%

2×3 @ 87%

2×2 @ 92%

Gymnastics Conditioning

For Time:

50 Double Unders

21 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

9 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

21 Kipping Handstand Push-ups

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