CROSSFIT
Wendler back squat, Week 3
Use 90% of 1RM for the following
-Set 1: 5 reps at 75%
-Set 2: 3 reps at 85%
-Set 3: 1+ rep at 95%
then,
Partner up
3x500m row
*rest while your partner rows*
*Max effort. Each time.*
CROSSFIT LITE
20 minute Amrap:
5 Pushups w/feet on box
10 Ring Rows
15 Box jumps (24/20)
Finisher:
3 rounds of Every 120 seconds Max effort L-Sit
COMPETITOR
- Back Squat – 70% x 10 x 3
- Block (or hang) snatch (mid-thigh) – 65% x 3 x 2, 70% x 3 x 3
- Halting Snatch Deadlift (hip) – 80% (of snatch) x 3, 85% x 3 x 2
- Overhead Squat – 65% x 3 x 2, 70% x 3 x 3
3 rounds for time:
Row 15 calories
15 burpees
15 GHD’s
STRENGTH
“Linda”
Deadlift bw x 1.5
Bench press bw
Power clean .75 bw
*Team Meat Con TBA
SKILL
50 Double Unders
25 Toes to Bar
50 Double Unders
25 Power Cleans (#135/#95)
50 Double Unders
25 Push Jerks (#135/#95)
50 Double Unders
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