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CrossFit 580 • CrossFit & Fitness in Livermore California

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backsquats

MONDAY WOD April 1, 2019

CrossFit WODPERFORMANCE A.Every two minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95% Then rest two minutes before starting… Every 3 minutes, for 6 minutes (2 sets) o
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TUESDAY WOD March 26, 2019

CrossFit WODPERFORMANCE A. Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Set 5 – 2 reps @ 90% * Set 6 – 2 reps @ 90% B. Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 15 Du
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TUESDAY WOD March 19, 2019

CrossFit WODPERFORMANCE A. Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% Rest 3 minutes between sets. B. Five sets for max calories/reps of: 30 seconds of AD Pro Bike (or rowing) 30 seconds of Thruster
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FRIDAY WOD February 22, 2019

CrossFit WODPERFORMANCE A. Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 3 reps @ 70% of 1-RM Back Squat * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% B. For time: 800 Meter Run 150 Air Squats 800
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