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WODs

Friday, September 4, 2015

By September 3, 2015No Comments

CrossFit Lynchburg – CrossFit

Back Squat (See Rep Scheme Below)

Set 1 – 5 reps @ 60% of 3RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 2 reps @ 90%

*Set 7 – 7 reps @ 75%

*Set 8 – 7 reps @ 75%

*Set 9 – 7 reps @ 75%

*Set 10 – 7 reps @ 75%

Metcon (Time)

For Time:

15-12-9-6-3

KB Snatch 53/35 RX 62/44 RX+

Burpee Box Jump 24/20 RX 30/24 RX+
**Snatches are alternating**

Jerrod Ruhl

Author Jerrod Ruhl

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