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OUR BLOG

Monday 7/8/19

By Wodify | In WOD | on July 7, 2019

West End CrossFit – CrossFit

“Fish Out Of Water” (Time)

For Time:

2000m Row

Directly into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push ups

9 Air Squats

Open Athletes

Stamina Squats

Altenating OTM x 12 (6 Rounds)

Odd min – 3 Front squats

Even min – 6 Back squats

Barbell – 60% of 3-Rep Back squat

This is 60% of recently tested 3-rep max back squat at the end of the last training cycle. This load is used for both lifts, for all sets.

Body Armor

3 Giant Sets

10 Dumbbell Box Step Overs (24/20)

10 Tempo Dumbbell Bench Presses

Rest 2:00 between sets.

Athlete choice on loading

TEMPO DB BENCH PRESS – 4 sec negative, followed by a “regular” speed press.

Free to build in load, over both movements, over the course of 3 rounds.

“Fish Out of Water”

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