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OUR BLOG

Monday 2/4/19

By Wodify | In WOD | on February 3, 2019

West End CrossFit – CrossFit

“Life Jacket” (3 Rounds for reps)

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

*Performance – Pull ups

**Fitness – Pull ups

Thrusters – 95/65, 75/55, 65/45

Strict pull up substitution – 16 reps (1st AMRAP – 9 reps (2nd AMRAP)

Open Athletes

Training Week 4

Front Squat

On the 1:30 x 6 sets

Set#1 – 3 reps @ 75%

Set #2 – 2 Reps @ 80%

Set #3 – 1 Rep @ 85%

Sets 4+5+6 – 1 Rep @ 90%-94%

*After each set, complete 25% strict HSPU.

All percentages are based off of a 1RM Front squat.

Cluster

OTM x 10

20 Double unders

1 Cluster (squat clean thruster)

Start at 65% of 1RM clean and jerk, aiming to build each minute.

“Life Jacket”

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