Back Squat
4×4 @ 70%
2×2 @ 72%
2×2 @ 80%
4×1 @ 85%
and then…
Complete three rounds for time:
100 Air Squats
500m Row
WOD December 18, 2014 (Thursday)
Search
Popular Posts
-
CrossFit – Fri, Dec 27
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 75% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Double Unders 10 Alt DB Snatches 6 Single DB Overhead Lunges 3…
-
CrossFit – Thu, Dec 26
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Reps) 12 Min E3MOM 20 Wallballs 10 Sprawls Max Devil’s Press Rx WB 20/14 DB 50/35 RX+ WB 30/20…
-
CrossFit – Wed, Dec 25
CrossFit One World – CrossFit 12 days of Christmas (Time) For time 1-100 Meter Run 2-Burpee Box jump Overs 3-Thrusters 4-Knees to Chest 5-Burpees 6-Dumbbell Grounds to Overhead 7-Push Ups 8-Jumping Lunges 9-Kettlebell Swings 10-Shoulder to Overhead 11-Goblet Squats 12-Jumping Pull Ups