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OUR BLOG

Friday 6/26/20

By Wodify | In WOD | on June 25, 2020

West End CrossFit – CrossFit

“Red Zone” (Time)

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)
HOME GYM VERSION:

30-20-10-20-30:

Single Dumbbell Hang Power Snatch (50/35)

Single Dumbbell Thrusters (50/35)

*Athletes may pull power snatches from the ground instead of hang if needed

Open Athletes

Clean and Jerk Technique (On the 0:00)

On the 1:30 x 5 Sets:

2 Muscle Cleans

2 Tall Squat Cleans

1 Push Jerk

1 Split Jerk

Set 1: 30% of 1RM Clean and Jerk

Set 2: 34% of 1RM Clean and Jerk

Sets 3-5: 38-46% of 1RM Clean and Jerk

Clean and Jerk (On the 10:00)

On the 2:00 x 5 Sets:

1 Low Hang Power Clean (just below the knee)

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk

Set 1: 65% of 1RM Clean and Jerk

Set 2: 70% of 1RM Clean and Jerk

Sets 3-5: 75% of 1RM Clean and Jerk

Back Squat

3 Reps @ 100% of 10RM Back Squat

6 Reps @ 93% of 10RM Back Squat

12 Reps @ 85% of 10RM Back Squat

“Red Zone”

Body Armor

3 Rounds:

45 Seconds Banded Pull-Aparts

45 Seconds Hollow Rocks

45 Seconds Banded Tricep Extensions

45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

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