WOD: Friday 30/08/2019

Strength-

Back Squat
 *Set 1 – 5 reps @ 75% of 1-RM Back Squat
 *Set 2 – 3 reps @ 80%
 *Set 3 – 1 rep @ 85%
 *Set 4 – 5 reps @ 80%
 *Set 5 – 3 reps @ 85%
 *Set 6 – 1 rep @ 90%
 *Set 7 – 5 reps @ 85%
 *Set 8 – 3 reps @ 90%
 *Set 9 – 1 rep @ 95%
 Rest 2-3 minutes between sets.

Followed by-

“Charley Horse”
For time:
 35/50 Calories of Assault Bike (or 50/75 Calories of Rowing)
 25 Front Squats (52.5kg/80kg)
 25 Burpee Box Jump-Overs (20″/24″)

Barbell should start from the ground.

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crossfit 96.jpg



Eve Maywald1 Comment