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OUR BLOG

Friday 5/15/20

By Wodify | In WOD | on May 14, 2020

West End CrossFit – CrossFit

“90 Shiny” (Time)

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round

“90 Shiny” Minimal equipment (Time)

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round / 75 singles

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round / 75 singles

Open Athletes

Box Squats

On the Minute x 10:

2 Box Squats

* All Sets at 50% 1RM Back Squat

* Box Height 3″ Below Parallel

Jerk Balance Complex

0:00 – 4:00

3 Sets:

3 Jerk Balances

1 Pausing Split Jerk (1 Seconds in Catch)

Sets 1-2: 35% of 1RM Clean and Jerk

Set 3: 40% of 1RM Clean and Jerk

Tall Clean Complex

4:00 – 8:00

3 Sets:

2 Tall Cleans

1 Split Jerk

Start at 35% of 1RM Clean and Jerk and Build

Clean and jerk Complex

10:00 – 19:00

On the 1:30 x 6 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Set 1: 64% of 1RM Clean and Jerk

Set 2: 68% of 1RM Clean and Jerk

Set 3: 72% of 1RM Clean and Jerk

Set 4: 68% of 1RM Clean and Jerk

Set 5: 70% of 1RM Clean and Jerk

Set 6: 74% of 1RM Clean and Jerk

“90 Shiny”

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