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OUR BLOG

Friday 4/12/19

By Wodify | In WOD | on April 11, 2019

West End CrossFit – CrossFit

“Tri Sprint Intervals” (5 Rounds for reps)

5 Rounds

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds

*Score is number of shuttle runs completed each round

Open Athletes

Deadlift

On the 2:00 x 6 sets

Set 1 – 3 Deadlifts @ 70%

Set 2 – 1 Deadlift @ 77%

Set 3 – 3 Deadlifts @ 70%

Set 4 – 1 Deadlift @ 82%

Set 5 – 3 Deadlifts @ 70%

Set 6 – 1 Deadlift @ 87%

Rest as needed followed by

Set 7 – 10 Reps @ 65%

Body Armor

3 Giant Sets

12 Romanian Deadlifts

24 GHD sit ups

100m Front Rack KB Carry

100m Farmers Carry

Rest 2:00 min between sets

*Athletes may build on the weighted movements between rounds.

**Romanian Deadlift – Slight bend in knees throughout, focus is to bring the bar as close to the ground as we can by hinging at the waist without actually touching the ground. Weights on the lighter side. Good starting place around 35% 1RM deadlift.

Front Rack KB Carry

Challenge yourself on the loading, but keep in mind each distance is intended to be completed unbroken.

“Tri Sprints”

3 Rounds:

30/20 cal Row

30/20 cal assault bike

30 x 10m shuttle sprints

3:00 min rest between sets

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