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OUR BLOG

Wednesday 1/9/19

By Wodify | In WOD | on January 8, 2019

West End CrossFit – CrossFit

“Air Walker” (AMRAP – Rounds and Reps)

AMRAP 20:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

*Fitness – 75 single unders, Power cleans 95/65

Open Athletes

Power Clean Technique

5 sets

1 x 3-Pause Power Clean

1 Power Clean

50% – 55%

Sets 3+4+5 – 60% of 1RM Power Clean

Pause #1 – Knee level

Pause #2 – Mid-Thigh

Pause #3 – Quarter squat (Receiving Position)

Power Clean + Handstand Push Up

OTM x 6 Rounds

30% of Max Kipping HSPU

3-3-2-2-1-1 Power Cleans

Throughout, the aim is to build to moderate loads, but not full max effort sets.

“Air Walker”

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