• 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

Wednesday 6/12/19

By Wodify | In WOD | on June 11, 2019

West End CrossFit – CrossFit

“Slap Happy” (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)
Fitness – 75/55, 95/65, 115/80

Open Athletes

Strict Handstand Push Ups

10 Sets for Time

40% of Max Strict HSPU

Overhead Squat

5 Sets:

1 Tempo Overhead Squat

1 Overhead Squat

Percentages

Set #1 – 60% of estimated 1RM OHS

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Set #5 – 72%

*Tempo – 5 seconds to find the bottom. 2 second pause in the bottom. Regular stand. Rest as needed, aiming to keep it to 2:00min or less.

Snatch balance

5 sets of 2

Set #1 – 50% of estimated 1RM OHS – Based off feel, steadily climb in remaining 4 sets.

“Slap Happy”

No Comments to "Wednesday 6/12/19"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.