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OUR BLOG

Wednesday 10/9/19

By Wodify | In WOD | on October 8, 2019

West End CrossFit – CrossFit

Shoulder Press (1 x 1)

Build to a heavy single

“Miracle-Gro” (Time)

5 Rounds:

200 Meter Run

12/9 Calorie Bike OR Row

9 Strict Presses (95/65)

Open Athletes

“Miracle-Gro”

5 Rounds

200m Run

15/12 cal assault bike

12 strict hspu

Pausing front squat

On the 1:30 x 6

1 Pausing front squat

1 front squat

70-73-76% of 1rm front squat

Sets 4-6: Build to a heavy

Capacity Builder

OTM x 3 Rounds

7-5-3

Back squat

Push Jerk

Thruster

Barbell – 50% of 1rm Clean and Jerk

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