• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

Wednesday 11/27/19

By Wodify | In WOD | on November 26, 2019

West End CrossFit – CrossFit

Pausing Overhead Squat (1 x 1)

Pause for a full 3 seconds in the bottom of the squat

“Double Jointed” (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

Open Athletes

Silverback Primer

3 sets each side

7 single arm dumbbell bench press

7single arm bent over dumbbell row

Pausing Overhead squats

5 sets of 1

10 second pause in the bottom

50-55-60%

Sets 4+5 – Build to a heavy

“Double Jointed”

21 OHS 115/85

21 Deadlifts 185/135

18 OHS

18 Deadlifts

15 OHS

15 Deadlifts

12 OHS

12 Deadlifts

9 OHS

9 Deadlifts

*After each barbell movement (total of 10 rounds of dubs) 30 double unders

Body Armor

3 Giant sets

30 GHD sit ups

15 Double kettlebell deadlifts

50′ double kettlebell front rack walking

Rest 2 min between sets

Athlete choice on kb weight and free to build each round

No Comments to "Wednesday 11/27/19"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.