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OUR BLOG

Tuesday 12/11/18

By Wodify | In WOD | on December 10, 2018

West End CrossFit – CrossFit

Push Jerk (1 x 5)

Push Jerk (1 x 4)

Push Jerk (1 x 3)

Push Jerk (1 x 2)

Push Jerk (1 x 1)

“Down Time” (AMRAP – Reps)

AMRAP 7

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

6 Deadlifts

6 Hang Power Cleans

6 Push Jerks

9 Deadlifts

9 Hang Power Cleans

9 Push Jerks

Rx/Px – 115/80

Fx – 75/55

Open Athletes

Handstand Push Up Conditioning

2:00 x 5 Rounds:

20/14 Cal Row

Time remaining inside each 1:30 window, Max HSPU.

*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict HSPU

Rounds 4+5 – Kipping HSPU

Push Jerk

On the 2:00 x 5 Rounds:

Set 1 – 5 Push Jerks

Set 2 – 4 Push Jerks

Set 3 – 3 Push Jerks

Set 4 – 2 Push Jerks

Set 5 – 1 Push Jerk

Building to a heavy at each, but not a max effort. Moving by feel today, with a starting area for the set of 5 in the 70% range of our best jerk, climbing in steady increments from there. All reps come from rack.

“Down Time”

RX – 135/95

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