HomeGrown CrossFit - CrossFit
A: Back Squat (Wave)
20min Cap
% are off your 5RM Max or about 87% of 1RM
Back Squat Waves (Week #3)
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%
Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%
Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%
Note: Record Set 9, 2 reps @ 98%
B: Metcon (Time)
25min CAP
60 Double Unders
30 Burpees
60 Double Unders
30 Wallballs (R+20/14, Rx 16/12)
60 Double Unders
30 Deadlifts (R+ 225/155, Rx 165/125)
60 Double Unders
30 Wallballs
60 Double Unders
30 Burpees
Published by: Breanne Feudale in Uncategorized