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OUR BLOG

Friday 11/30/18

By Wodify | In WOD | on November 29, 2018

West End CrossFit – CrossFit

“Roomba” (Time)

10-9-8-7-6-5-4-3-2-1

Power Cleans (115/80)

After Each Round:

15 AbMat Sit-Ups

21 Double Unders

Open Athletes

Stamina Squat

Alternating OTM x 12 (6 Rounds)

Odd min – 1 Front squat

Even min – 3 Back squats

*Both lifts are performed at 79% of estimated 1RM Front squat

Clean and Jerk Complex

5 sets, building to a moderate

2 Hang Power Cleans +1 Push press

2 Hang power cleans + 1 Push Jerk

2 Hang power cleans + 1 split jerk

Set 1 – 65% of 1RM clean and jerk

Set 2 – 70%

Set 3+4+5 – 70-80% of 1RM clean and jerk

“Greased”

For time:

30 Power clean and jerk 185/135

*OTM starting on the 1:00 – 5 toes to bar

Bike conditioning –

3 x 21/15 calories, resting 1:30 between

4 x 15/12 calories, resting 1:00 between

5 x 9/6 calories, resting :30 between

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