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OUR BLOG

Wednesday 10/3/18

By Wodify | In WOD | on October 2, 2018

West End CrossFit – CrossFit

Push Press (1 x 10)

Work up to a heavy set of 10

“Clothesline” (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

….

Up by (2) reps until the finish.

**Fitness – 75/55

Open Athletes

Push Press

Heavy Set of 10

Preparation percentages below

5 reps @ 60% of estimated 1RM push press

3 reps @ 65% of estimated 1RM push press

10 Rep range – 65-75% of estimated 1RM push press

Deadlift

3×3 @ 84%

3×2 @ 88%

3×1 @ 92%

Rest as needed between sets.

Odd Object Conditioning

For time:

50 Manmakers (35’s/20’s)

With a dumbbell in each hand, the full flow of a “manmaker” :

Push up => Row left arm from plank position => Row right arm from plank position => DB clean and press

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