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OUR BLOG

Wednesday 3/13/19

By Wodify | In WOD | on March 12, 2019

West End CrossFit – CrossFit

Overhead Squat (1 x 1)

Build to a heavy single. Bar comes from the rack.

“Pins and Needles” (AMRAP – Rounds and Reps)

AMRAP 12

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

Open Athletes

Pausing Overhead Squat

3 x 1 Pause 3 full seconds in the bottom of the squat

*If you have a 1RM, looking to go no higher than 85% in the 3 x 1

“Wednesday Primer”

On the 1:30 x 18:00 (Twice through)

Station #1 – 1:00 Moderate Row/Bike/Run

Station #2 – 10 Thrusters (95/65) + 10 CTB Pull ups

Station #3 – 1:00 Moderate Row/Bike/Run

Station #4 – 10 Overhead Squats (95/65) + 3-5 Bar Muscle ups

Station #5 – 1:00 Moderate Row/Bike/Run

Station #6 – 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

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