HomeGrown CrossFit - CrossFit
A: Back Squat (Wave (20min Cap))
% are off your 5RM Max or about 87% of 1RM
Back Squat Waves (Week #2)
WAVE #1
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 2 Min
WAVE #2
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 2 Min
WAVE #3
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
Record Set 9, 2reps at 96%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10MIN
6 Power Snatches (R+95/65, Rx 75/55)
9 Overhead Squats
12 Box Jumps (R+24/20, Rx20/16)
Published by: Breanne Feudale in Uncategorized