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OUR BLOG

Wednesday 10/2/19

By Wodify | In WOD | on October 1, 2019

West End CrossFit – CrossFit

“Workaholic” (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

*Performance – Chin over bar pull ups

*Fitness – Chin over bar pull ups, Thrusters 75/55

Open Athletes

Front Squat

On the 2:00 x 5 sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Set 4: 4 Reps @ 78%

Set 5: 6 Reps @ 70%

“Workaholic”

*30/20 cal row

**20 alt dumbbell snatches in place of kb swings

Skill Conditioning

3 Giant Sets

100′ Single Dumbbell Overhead Walking lunge

25 Hip Extensions

12 Single dumbbell box step ups

Rest 2 minutes between sets

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