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OUR BLOG

Wednesday 4/17/19

By Wodify | In WOD | on April 16, 2019

West End CrossFit – CrossFit

Front Squat (1 x 3)

Build to a heavy set of 3

“Heartbreak Kid” (Time)

3 Rounds for Time

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders

*Masters Athletes 155/105
Fitness – 135/95

Open Athletes

Jerk Drive – 5 x 3 reps

Sets #1+2 – 70% of 1RM split jerk

Set #3 – 78%

Set #4 – 85%

Set #5 – 90%

Rest as needed between sets, aiming to keep it 2:00 or less.

Push Press 4 x 6reps

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Tempo Front Squat

6 x 1

-5 second negative

-3 second pause in the bottom

-3 second pause at parallel

Set #1 – 50% of est 1RM front squat

Set #2 – 55%

Set #3 – 60%

Set #4-6 (3 sets) Build to a moderate, between 60-65%

“Heartbreak Kid”

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