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OUR BLOG

Monday 12/2/19

By Wodify | In WOD | on December 1, 2019

West End CrossFit – CrossFit

Back Squat (3 x 5)

Athletes have the option to build in weight or stay at the same challenging weight for all 3 sets.

“Taco Bell” (AMRAP – Rounds and Reps)

AMRAP 9:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

Open Athletes

Silverback Primer

3 Sets:

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

:20 Second Hollow Hold

200′ Single Kettlebell Farmers Carry

Add weight from last week if you are able to. Priority is still quality of movement vs weight.

Back Squat

Build to a heavy set of 5

Movement prep

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

*Build to a heavy set of 5 after 1 rep @ 90%

Body Armor

3 Giant Sets:

14 Front Rack Step Back Lunges

21 Glute Bridges

Rest 3 Minutes Between Sets

*Lunges – You may build in weight or stay at same weight across. Choose a weight you can complete all 12 reps without dropping barbell.

“Taco Bell”

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