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OUR BLOG

Wednesday 6/5/2019

By Wodify | In WOD | on June 4, 2019

West End CrossFit – CrossFit

Weightlifting

Push Jerk (1×3)

“Bel-Air” (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row

Fitness = 35/25

Open Athletes

Strict Handstand push ups

12 Sets for Time

30% of max strict hspu

Primer A – Pausing Jerk Drive

5 Sets:

3 Pausing Jerk Drives

*2 second pause in the dip position.

Percentages based off estimated 1RM Jerk:

Set #1 – 65%

Set #2 – 70%

Set #3+4+5 – 75%

Rest as needed between sets but aim to keep it to 2:00 or less.

Push Jerk

5 sets of 2

Pausing Push Jerk

1s Pause in dip and catch

Set #1 – 50%

Set #2 – 55%

Set #3+4+5 – 60%

Followed by…

5 sets of 1

Push Jerk

*Build to a heavy for the day. With the option of a warming lift or two prior to, start the 5×1 @ 70% and climb from there.

“Bel-Air”

Body Armor

3 Sets

30 Banded Pull aparts

30 Banded Push downs

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