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OUR BLOG

Friday 5/22/20

By Wodify | In WOD | on May 21, 2020

West End CrossFit – CrossFit

“Cinnamon Swirl” (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)
Minimal equipment:

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts

Open Athletes

Box Squats

On the Minute x 10:

2 Box Squats

* All Sets at 55% 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)

Set 1: 35% of 1RM Clean and Jerk

Sets 2-3: 35-45% 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: 67% of 1RM Clean and Jerk

Set 2: 71% of 1RM Clean and Jerk

Set 3: 75% of 1RM Clean and Jerk

Set 4: 71% of 1RM Clean and Jerk

Set 5: 73% of 1RM Clean and Jerk

Set 6: 77% of 1RM Clean and Jerk

“Cinnamon Swirl”

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