FRIDAY WOD July 29, 2016

28
Jul

FRIDAY WOD July 29, 2016

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=0eKD97awE1A[/youtube]

 

CrossFit WOD
PERFORMANCE

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
Rest 2-3 minutes between sets

B.
Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar

 

CrossFit WOD
FITNESS

A.
Four rounds of:
Back Squat x 6 reps @ 3011
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
20 Alternating Reverse Lunges with Dumbbells
30 Hand Plank Shoulder Taps