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OUR BLOG

Wednesday 2/13/19

By Wodify | In WOD | on February 12, 2019

West End CrossFit – CrossFit

“Sole Cycle” (3 Rounds for reps)

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105)

21/15 Calorie Bike OR Row

Rest 5 Minutes

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95)

21/15 Calorie Bike OR Row

Rest 5 Minutes

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/85)

21/15 Calorie Bike OR Row

*Performance – Lateral burpees

**Fitness – Lateral burpees, 115/80, 95/65, 75/55

Open Athletes

Tempo Back Squat

5 x 2

*7 second descent, 3 second pause in bottom

Set 1 – 63%

Set 2 – 65%

Set 3 – 67%

Set 4 – 69%

Set 5 – 71-74% based on feel

“Sole Cycle”

Body Armor

Part A

5 x 5 Bench Press, ascending to a five rep heavy.

After each set, max strict CTB pull ups

Part B

100 Banded Good Mornings

100 Banded Pull Aparts

One Comment to "Wednesday 2/13/19"

  • Writers Fort says:

    February 15, 2019 at 9:17 am -

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