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OUR BLOG

Monday 6/24/19

By Wodify | In WOD | on June 23, 2019

West End CrossFit – CrossFit

Back Squat (3 x 6)

Athletes may build in weight or stay at the same weight across all 3 sets.

“Escape From Wonderland” (Time)

3 Rounds for Time:

75 Double Unders

50 Air Squats

25 Calorie Row

Open Athletes

“Grunt Work” Week 12 – Final Week

Back Squat

3-Rep Heavy

Build to a 3-Rep Heavy. Rest as needed between sets, with a recommended wave build.

3 Reps @ 70%, 1 Rep @ 75%

3 Reps @ 75%, 1 Rep @ 80%

3 Reps @ 80%, 1 Rep @ 85%

*Following the 85% single, make a judgement call from here. If you would like to climb higher, do so for another single. Give yourself 2-3:00 rest, and then make the attempt.

“Escape from Wonderland”

Midline

Tabata GHD Sit ups

Rest 1:00

Tabata Hip Extensions

Two Scores:

1. Our lowest round of GHD sit ups

2. Our lowest round of hip extensions

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