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OUR BLOG

Monday 2/10/20

By Wodify | In WOD | on February 9, 2020

West End CrossFit – CrossFit

“Dead Space” (5 Rounds for time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

20 x 10 Meter Shuttle Runs

*Fitness – 155/105

Open Athletes

NEW CYCLE

WEEK 1 – GRUNT WORK

Back Squat

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

*Percentages of your 5RM Back Squat*

Warmup Sets

10 Reps @ 50% of 5RM

8 Reps @ 55% of 5RM

6 Reps @ 60% of 5RM

4 Reps @ 65% of 5RM

2 Reps @ 70% of 5RM

Body Armor

3 Giant Sets:

16 Dummbell Front Rack Step Back Lunges (Foot Elevated)

:30 Second Dumbbell Hollow Hold

Rest 2 Minutes Between Sets

A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed.

For the Step Back Lunges, alternate legs on each rep for a total of 8 each side

Choose weights that are challenging, but allow you to complete the 16 reps without stopping.

We recommend standing on a 45# plate, but you can go higher or lower as you see fit.

The Dumbbell Hollow Hold is accumulated time and does not have to be completed unbroken.

Choose weights that allow you to complete the 30 total seconds in no less than 10 seconds at a time.

On both movements, you have the option to increase loading with each set or stay at the same challenging weight across.

Use separate sets of dumbbells for each movement, as we can likely move significantly more weight on the lunges than the hollow holds.

“Dead Space”

On the 5:00 x 5 Rounds:

7 Power Snatches (115/85)

15/12 Calorie Assault Bike

7 Overhead Squats (115/85)

20 x 10 Meter Shuttle Runs

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