• 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

Monday 1/13/20

By Wodify | In WOD | on January 12, 2020

West End CrossFit – CrossFit

“Grim Reaper” (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9

Thrusters (95/65)

Chest to Bar Pull-ups

Open Athletes

Silverback Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

Back squat waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

“Grim Reaper”

“Body Armor”

3 Sets:

7 Seated Single Arm Arnold Press (Each Side)

:30 Seconds Ring Plank Support

14 Weighted AbMat Sit-ups

*Moving through 3 sets for quality in this Midline and Upper Body focused Body Armor piece

You have the option to increase weights or stay at the same loads across

Pick challenging weights, but ones you can complete unbroken each time

The 30 seconds in the ring plank is accumulated – it does not have to be completed straight

No Comments to "Monday 1/13/20"

Leave a Reply

Your email address will not be published. Required fields are marked *


Leave a Reply

Your email address will not be published. Required fields are marked *


COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.