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OUR BLOG

Monday 6/10/19

By Wodify | In WOD | on June 9, 2019

West End CrossFit – CrossFit

“Eighteen Wheeler” (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Calorie Assault Bike/Row

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

Open Athletes

Grunt Work Week 10

Back Squat

On the 2:00 x 6 Sets:

On the 0:00…3 Reps @ 79%

On the 2:00…1 Rep @ 89%

On the 4:00…3 Reps @ 82%

On the 6:00…1 Rep @ 92%

On the 8:00…3 Reps @ 85%

On the 10:00…1 Rep @ 95%

Front Rack Lunges (Step Back Lunges)

2 sets of 12 @ 52%

Percentage based off of 1RM Front Squat’-50

Gymnastics + Snatch Complex

On the 2:00 x 7 Sets

4 Toes to bar

2 Bar muscle ups

1 Hang Power snatch

1 Overhead squat

1 Hang squat snatch

*60%-64%-68%-72%-

Sets #5+6+7 – Build to a heavy complex for the day.

Body Armor

Not for Time:

27 GHD sit ups, 25′-50′ HS Walk

21 GHD sit ups 25′-50′ HS Walk

15 GHD sit ups, 25′-50′ HS Walk

DIRECTLY INTO…

10-8-6-4-2

Strict CTB Pull ups

Strict Ring Dips

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