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OUR BLOG

Wednesday 4/10/19

By Wodify | In WOD | on April 9, 2019

West End CrossFit – CrossFit

“Rear End” (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

45 Air Squats

21/15 Calorie Bike

15 Push Jerks (135/95

*Fitness – 90 singles, 95/65

Open Athletes

Jerk Drive

5 x 3 reps

Sets 1+2 – 70% of 1RM split jerk

Set 3 – 75% of 1RM

Set 4 – 80% of 1RM

Set 5 – 85% of 1RM

Aim to rest 2:00 or less.

Drive through the heels througout, midline on and strong, vertical torso. (Shoulders stay stacked over the hips)

Push Press

4 x 6 reps

70%-72%-74%-76%

Percentages based off of estimated 1RM. Rest as needed between sets.

“Rear End”

10 Push jerks 185/135

Weight should be heavier BUT choose a weight you could complete 7-10 unbroken reps when fresh.

Body Armor A

3 Giant Sets

12 Single Arm Dumbbell Press

12 Single Arm Dumbbell Row (Supported onto a bench with one arm)

Rest 1:30 between sets.

Plan on having 2 weights- one for strict press and one for row.

Free to build over the 3 rounds, while maintaining the goal of each set being completed unbroken.

Complete 12 presses on one side, and then change arms for our second 12 presses. Then move to the row.

Body Armor B

Accumulate 1:30 in an L-sit

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