CROSSFIT
STRENGTH:
BACK SQUAT
Set 1 (On the 0:00): 9 Reps @ 58%
Set 2 (On the 2:00): 7 Reps @ 65%
Set 3 (On the 4:00): 5 Reps @ 72%
Set 4 (On the 6:00): 3 Reps @ 77%
Set 5 (On the 8:00): 1 Rep @ 82%
Set 6 (On the 9:30): 1 Rep @ 84%
Set 7 (On the 11:00): 1 Rep @ 86%
Set 8 (On the 12:30): 1 Rep @ 88-89%
Set 9 (On the 14:00): 1 Rep @ 88-89%
*Percentages based on 1RM Back Squat
Notes:
These percentages are based of your 1RM Back Squat
Sets 1-4 are completed on the 2:00
Sets 5-9 are completed on the 1:30
On the final two sets, base your load by feel inside the range
WOD:
For Time:
15 Power Snatches (95/65)
2 Rounds of "Cindy"
12 Overhead Squats (95/65)
2 Rounds of "Cindy"
9 Squat Snatches (95/65)
SWEATFEST
AMRAP in 25:00
200m Weighted MedBall Carry / 20 Sprints with MedBall/Slamball
20 Wall Balls
20 Sumo Deadlift High Pulls
20 Pull Ups / Ring Rows
CROSSFIT FOR SPORT
STRENGTH:
Deadlift
1-1-1-1-1-1-1
Establish a heavy single
WOD:
5 Rounds For Time:
10 Deadlifts
40 Double Under/ 80 Single Unders
10 Sprints / 200m Run / 200m Row
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