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OUR BLOG

Wednesday 1/16/19

By Wodify | In WOD | on January 15, 2019

West End CrossFit – CrossFit

1 Pausing Front Squat + 1 Front Squat (1 x 1)

The pause takes place in the bottom of the front squat. Pause for a full 2 seconds before standing.
Buld to a heavy complex

“Satan’s Whiskers” (Time)

3 Rounds

10 Chest to bar pull ups

10 Front squats (165/115)

10 Burpees
*Performance – pull ups

**Fitness – pull ups, Front squat – 135/95

Open Athletes

Ring Muscle Ups

1 Attempt for max reps

OR 30 banded STRICT ring musle ups

Front Squat

On the 1:30 x 7 sets

1 Pausing Front Squat + 1 Front Squat

Pause for a full 3 seconds in the bottom of the first squat.

55%-60%-65%-70%

Sets 5+6+7 – Build to a heavy

“Satans Whiskers”

Front squat 185/135

AMRAP 10

2 Rounds of “Cindy”

50′ Handstand Walk

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