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OUR BLOG

Wednesday 8/21/19

By Wodify | In WOD | on August 20, 2019

West End CrossFit – CrossFit

Power Clean (1 x 1)

Build to a heavy 3-Position Power clean.

Pockets, above the knee, floor

“IHOP” (AMRAP – Rounds and Reps)

AMRAP 15

60 Double unders

30/24 cal row

15 Power cleans (115/85)

Open Athletes

Clean Technique

On the 1:30 x 5 sets:

Pausing clean pull

Low-hang squat clean

Front squat

50%-53%-56%-59%-62% of 1RM clean

*Pausing clean pull – Pause 1 second just off the ground and 1 second at knee level.

Barbell cycling

For Time:

10 squat cleans (45%)

8 squat cleans (55%)

6 squat cleans (65%)

4 squat cleans (75%)

2 squat cleans (85%)

“IHOP”

AMRAP 15 min

60 Double unders

30/24 cal Row

5 Power cleans

5 Hang squat cleans

5 squat cleans

Barbell – 165/115

Body Armor

3 Giant Sets:

9 Suitcase Deadlifts (Each side)

15 Weighted Glute bridges

30 Banded Pull aparts

Rest 2 min between

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