• 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 12/11/19

By Wodify | In WOD | on December 10, 2019

West End CrossFit – CrossFit

“Low Tide” (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders

*Fitness – 75/55, 95/65, 115/85

40 singles

Open Athletes

Strict Gymnastics

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 – 12:00

1 Strict Chest to Bar Pull-up + 15′ Handstand Walk

2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

12:00 – 18:00

25 Double Unders

:15 Second L-Sit on Rings

5 Tempo Ring Rows (1 Second Up, 5 Seconds Down)

Clean Pull Complex

6 Sets:

1 Tempo Clean Pull

1 Clean Pull

Sets 1-2: 70%

Set 3-4: 75%

Sets 5-6: 80%

These 6 sets of clean pull technique work are based on your 1RM or estimated 1RM Clean

Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’

Clean Pull Demo: Video

Tempo:

5 Seconds to Jumping Position (Pockets)

Followed By an Aggressive Shrug to Finish

Tempo on 1st rep, no tempo on 2nd

“Low Tide”

No Comments to "Wednesday 12/11/19"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.