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OUR BLOG

Friday 11/9/18

By Wodify | In WOD | on November 8, 2018

West End CrossFit – CrossFit

“Designated Driver” (AMRAP – Reps)

“Designated Driver”

Teams of 3

3 Rounds:

4 Minute Row for Calories

3 Minute Bike for Calories

2 Minute Burpees Over Rower

Open Athletes

Clean and jerk complex

5 sets of the following complex

1 squat clean + 3 front squats + 1 split jerk

Sets 1 + 2 + 3 – 70% of 1RM clean and jerk

Sets 4 + 5 – 75% of 1RM clean and jerk

Stamina squat

Alternating OTM for x 12 (6 rounds)

Odd minutes – 1 front squat

Even minutes – 3 back squats

*Both lifts are performed with the same load: 70% of our estimated 1rm front squat

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