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WODs

Friday, September 25, 2015

By September 24, 2015No Comments

CrossFit Lynchburg – CrossFit

Back Squat (See Rep Scheme Below)

Every 3 min for 27 min

Back Squat use 3RM for %

*Set 1 – 5 reps @ 75%

*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%

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

60 Bar Over Burpees

30 OHS 95/65

15 C2B

If completed in time cap start over

 

 

Jerrod Ruhl

Author Jerrod Ruhl

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