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OUR BLOG

Monday 11/25/19

By Wodify | In WOD | on November 24, 2019

West End CrossFit – CrossFit

Power Clean + Front squat + Push Jerk (3 Power Cleans + 3 Front squat +3 Push Jerks)

Build to a heavy complex

“Randy Savage” (AMRAP – Rounds and Reps)

AMRAP 12

3 Rounds of “Macho Man” (135/95)

15 Toes to Bar

Open Athletes

Silverback Primer

3 Sets:

6 Single Kettlebell Lateral Box Step-ups (Each Side)

:20 Second Hollow Hold

200′ Single Kettlebell Farmers Carry (change at 100′)

Olympic Complex

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: Build to a Heavy

“Randy Savage”

5 Rounds:

3 Rounds of “Macho Man” (175/125)

5 Toes to Bar

5 Chest to Bar Pull-ups

5 Bar Muscle-ups

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

Body Armor

3 Giant Sets:

10 Dumbbell Bench Press

25 Banded Pull-Aparts

10 Dumbell Stiff Legged Deadlifts

25 AbMat Sit-ups

Rest 2 Minutes Between Sets

STIMULUS

DUMBBELL MOVEMENTS

You can use different weights for each movement and build over the 3 rounds if you’d like

Choose challenging weights, but loads that you’ll complete the 10 reps without dropping

BANDED PULL-APARTS

Choose a light-moderate band for the banded pull-aparts

This should be a tension that you won’t “break” more than once during the set of 25

Video

ABMAT SIT-UPS

Unlike in a workout, let’s try and make these AbMat Sit-ups more slow and controlled

Taking the arms out of it can also make the reps more challenging, but more beneficial for core strength

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