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OUR BLOG

Friday 7/3/20

By Wodify | In WOD | on July 2, 2020

West End CrossFit – CrossFit

Pausing Front Squat (8 x 2)

On the Minute x 8

2 Pausing Front Squats
2 Second pause in the bottom of the squat

“Battleship” (Time)

5 Rounds For Time:

10 Front Squats (155/105)

20/15 Calorie Row
AT HOME VERSION

5 Rounds:

10 Double Dumbbell Thrusters (50’s/35’s)

20 Dumbbell Plank Rows (10 Each Side)

30 Jumping Lunges

Open Athletes

Back Squat

3 Reps @ 103% of 10RM Back Squat

6 Reps @ 96% of 10RM Back Squat

12 Reps @ 88% of 10RM Back Squat

Clean and Jerk Primer

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 & Jerk

Set 2: 35% of 1RM Clean & Jerk

Sets 3-5: 40-50% of 1RM Clean & Jerk

Clean and Jerk Complex On the 10:00

On the 2:00 x 5 Sets:

1 Low Hang Power Clean

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk

Set 1: 67% of 1RM Clean & Jerk

Set 2: 72% of 1RM Clean & Jerk

Sets 3-5: 77% of 1RM Clean & Jerk

“Battleship”

Body Armor

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 9 Pausing Hip Extensions

Minute 2: 15 GHD Sit-ups

Minute 3: 21 Kettlebell Russian Twists

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