• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

Tuesday 5/21/19

By Wodify | In WOD | on May 20, 2019

West End CrossFit – CrossFit

“Undercover” (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Calorie Bike OR Row

*Fitness –

3 Rounds:

15 Power Cleans (95/65)

20 Push-ups

2 Rounds:

27/21 Calorie Row

115 Single Unders

1 Round:

35/25 Calorie Bike OR Row

Open Athletes

3-pause Power Clean

6 x 2:

Each pause lasts 2 seconds:

Pause #1 – Knee Level

Pause #2 – Jumping Position

Pause #3 – Receiving Position

Set #1 – 60%

Set #2 – 65%

Set #3+4+5+6 – Build to a heavy.

*Rest as needed between sets.

“Undercover”

3 Rounds

15 Power Cleans 115/85

20 Push ups

Into 2 Rounds

27/21 Cal Row

75 Double unders

Into 1 Round

50/35 Assault Bike

No Comments to "Tuesday 5/21/19"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.