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OUR BLOG

Monday 1/20/20

By Wodify | In WOD | on January 19, 2020

West End CrossFit – CrossFit

Power Clean and Push Jerk (1 x 1)

Build to a heavy single for the day

“Air Fryer” (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)

*Fitness – 95/65

Open Athletes

Silverback Week 9

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 @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Power Clean and Jerk

Every 2 Minutes x 5 Sets:

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70% of 1RM Clean & Jerk

Sets 3-5: Build to a Heavy Complex

“Air Fryer”

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