WOD CrossFit All Levels WOD, December 16, 2019 CrossFit 12/16/19 Back Squat (Weight) Back Squat Waves (Week #1) Set 1: 6 Reps (72%) Wave 1 Set 2: 4 Reps (78%) Set 3: 2 Reps (84%) –3 Minutes Rest– Set 4: 6 Reps (78%) Wave 2 Set 5: 4 Reps (84%) Set 6: 2 Reps (90%) –3 Minutes Rest– Set 7: 6 Reps (84%) Wave 3 Set 8: 4 Reps (90%) Set 9: 2 Reps (96%) % based off 5RM. +2% from last week Only rest between sets is enough time for others to squat and weight change. 3 Minutes rest between waves. Metcon (AMRAP – Rounds and Reps) 10 min amrap 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24"/20") **Goal – 5 rounds** Share This Post jdeast Related Post
Set 1: 6 Reps (72%)
Wave 1 Set 2: 4 Reps (78%)
Set 3: 2 Reps (84%)
–3 Minutes Rest–
Set 4: 6 Reps (78%)
Wave 2 Set 5: 4 Reps (84%)
Set 6: 2 Reps (90%)
–3 Minutes Rest–
Set 7: 6 Reps (84%)
Wave 3 Set 8: 4 Reps (90%)
Set 9: 2 Reps (96%)
% based off 5RM. +2% from last week
Only rest between sets is enough time for others to squat and weight change. 3 Minutes rest between waves.