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OUR BLOG

Wednesday 1/22/20

By Wodify | In WOD | on January 21, 2020

West End CrossFit – CrossFit

1 Pausing Front Squat + 1 Front Squat (Build to a heavy complex)

The pause takes place in the bottom of the front squat. Pause for a full 2 seconds before standing.
Today we will pause a full 3 sec in bottom

“Four Loko” (5 Rounds for time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/115)

*Fitness – 135/95

Open Athletes

Silverback Primer

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

Jerk Drive

4 Sets of the Complex:

1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk

Set 2: 84% of 1RM Jerk

Set 3: 88% of 1RM Jerk

Set 4: 90% of 1RM Jerk

These 3 barbell reps come from the rack and are meant to be completed without dropping the bar

Pause for 2 seconds in the dip of the Pausing Jerk Drive

Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

The barbell comes from the rack and percentages are based off your 1RM Jerk

Pause 2 seconds in the dip of the Pausing Push Press

There is no pause in the regular Push Press

“Four Loko”

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (185/135)

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