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OUR BLOG

Friday 9/6/19

By Wodify | In WOD | on September 5, 2019

West End CrossFit – CrossFit

Power Clean + Hang squat clean + Squat clean (1 x 1)

Build to a Heavy Complex:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

“Squeaky Clean” (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85

*Fitness – 95/65

Open Athletes

Box squat (On the 0:00)

On the minute x 7

2 Box squats

*Set box just below parallel and start around 55% of your 1rm Back squat. Build over the 7 rounds.

Clean complex (On the 10:00)

Every 1:30 x 7 sets

1 Power clean

1 Hang squat clean

1 Squat clean

60%-65%-70%

Sets 4-7: Build to a heavy complex

“Squeaky Clean”

Body Armor

4 Giant sets

12 Front rack kettlebell box step ups (24/20)

30 second heavy kettlebell or barbell front rack hold

12 Weighted pausing hip extensions

Rest 2 minutes between

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