• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

Friday 10/5/18

By Wodify | In WOD | on October 4, 2018

West End CrossFit – CrossFit

“Twist and Shout”: (AMRAP – Rounds and Reps)

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

*Fitness – 95/65, 80 single unders

Open Athletes

Squat Clean Primer

5 sets of the following complex

Pausing Clean pull

3-position squat clean

Choose your own loading but stay within the 30-50% range.

PAUSING CLEAN PULL – 2 pauses here – 2″ off the floor and knee level. On both pauses, hold a full 2 seconds before moving on. Following the knee-level pause, accelerate the feet through the floor and finish with triple extension and a shrug. Arms stay long throughout.

3 -POSITION SQUAT CLEAN – First rep – High hang squat clean – Second rep – knee level squat clean – Third rep – Full squat clean from the floor

Squat Clean

Minutes 1-2-3: 3 Squat Cleans (64-67-70%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (74-77-80%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (84-86-88%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Clean (84-86-88%)

Front Squat

2×4 @ 76%

2×3 @ 81%

2×2 @ 86%

No Comments to "Friday 10/5/18"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.