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OUR BLOG

Wednesday 8/14/19

By Wodify | In WOD | on August 13, 2019

West End CrossFit – CrossFit

Deadlift (1 x 6)

Deadlift (1 x 4)

Deadlift (1 x 2)

“Optimus Prime” (AMRAP – Reps)

AMRAP 7:

Wallballs* (20/14#)

*EMOM: 5 Deadlifts (225/155)

Open Athletes

Deadlift 6-4-2

3-4 warmup sets, 3-4 sets to build to heavy 6, 2-3 sets to build to heavy 4, 1-3 sets to build to heavy 2

Set 1 – 6 reps @ 40% 1RM

Set 2 – 5 reps @ 50% 1RM

Set 3-4 : 4 reps @ 60-65% 1RM

*Start working sets of 6

“Optimus Prime”

Odd object conditioning

Alternating OTM x 10

Minute 1: 50′ sled push

Minute 2: 30 seconds max cal row

Recovery + Midline

15 min erg bike recovery

On the 3, 6, 9, 12

15 Medball GHD sit ups 20/14

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