• 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

Wednesday 10/10/18

By Wodify | In WOD | on October 9, 2018

West End CrossFit – CrossFit

“Long Gone” (3 Rounds for reps)

5 Rounds:

AMRAP 1:00 at each station:

Wallballs (20/14)

Dumbbell Snatch (50/35)

Calorie Bike

*Rest 1 min between rounds
*Fitness –

Wallball (14/10)

Dumbbell snatch (35/25)

Open Athletes

Jerks

Pausing Split Jerk: 3×2

In dip – pause for a full 2 seconds

In catch – pause for a full 2 seconds

3 Jerk Drives + 1 Split Jerk: 3×1 Complex

Set 1 – 73% of 1rep split jerk

Set 2 – 76% of 1rep split jerk

Set 3 – 79% of 1rep split jerk

Split Jerk: 5×1

Set 1 – 82% of 1rep split jerk

Set 2 – 84% of 1rep split jerk

Set 3 +4+5 – 86% of 1rep split jerk

Body Armor

5 Supersets

10 Barbell Bench press

10 Romanian Deadlifts

Rest 2:00 between sets

*Athletes choice on loading and free to build across the five rounds. Intention is that each set is completed unbroken.

No Comments to "Wednesday 10/10/18"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.