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OUR BLOG

Friday 7/5/19

By Wodify | In WOD | on July 4, 2019

West End CrossFit – CrossFit

Deadlift (1 x 3)

Build to a heavy set of 3

Deadlift (1 x 2)

1 x 2

Deadlift (1 x 1)

“Shrute Farms” (AMRAP – Rounds and Reps)

AMRAP 14:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)

*Fitness – Farmer’s Carry 40’s/25’s

Deadlift 155/105

Open Athletes

Hang Clean and Jerk

On the 1:30 x 7 Sets

30 Double Unders

2 Hang Squat Cleans

1 Split Jerk

60%-65%-70%-75%

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

Not looking to push past 83%. Complex is intended to be completed unbroken.

“Sicko Mode”

For Time:

21/15 cal row

21/15 cal bike

15/12 cal row

15/12 cal bike

9 cal row

9 cal bike

DIRECTLY INTO…

21 Hang Clusters (135/95)

Hang Cluster = hang squat clean thruster

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