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OUR BLOG

Tuesday 10/8/19

By Wodify | In WOD | on October 7, 2019

West End CrossFit – CrossFit

“Ecod” (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Cal Row

Rest 4 Minutes Between Rounds

Open & Performance

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

Fitness

Round 1: 115/85

Round 2: 95/65

Round 3: 75/55

Open Athletes

Clean Positioning

Alternating OTM x 10 (5 Rounds)

Minute 1: 2 Pausing Deficit Clean Pulls (3″ Riser)

Minute 2: 50′ Handstand walk

60-65-70-70-70% of 1RM clean

Power clean

On the 1:30 x 6 sets:

1 Clean Pull

1 Power clean

1 Low hang power clean

Sets 1-3: 60-63-66% of 1rm clean

Sets 4-6: Build to a heavy complex

“Ecod”

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