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OUR BLOG

Friday 11/29/19

By Wodify | In WOD | on November 28, 2019

West End CrossFit – CrossFit

“Singled Out” (3 Rounds for reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

Open Athletes

Silverback Primer

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats

*5 Reps Each Side

Today is a baseline. Plan to increase weight next week.

Tempo Front squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

“Singled Out”

Midline

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Double Kettlebell Static Squat (kb’s held in front rack)

Rest as Needed Between Sets

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