WOD CrossFit All Levels WOD, December 23, 2019 Crossfit 12/23/19 Back Squat (Weight) Set 1: 6 Reps (74%) Wave 1 Set 2: 4 Reps (80%) Set 3: 2 Reps (86%) –3 Minutes Rest– Set 4: 6 Reps (80%) Wave 2 Set 5: 4 Reps (86%) Set 6: 2 Reps (92%) –3 Minutes Rest– Set 7: 6 Reps (86%) Wave 3 Set 8: 4 Reps (92%) Set 9: 2 Reps (98%) % 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 (Time) For time 60 Double Unders, 30 Burpees 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 Deadlifts (185/135) 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 Burpees Share This Post jdeast Related Post
Wave 1 Set 2: 4 Reps (80%)
Set 3: 2 Reps (86%)
–3 Minutes Rest–
Set 4: 6 Reps (80%)
Wave 2 Set 5: 4 Reps (86%)
Set 6: 2 Reps (92%)
–3 Minutes Rest–
Set 7: 6 Reps (86%)
Wave 3 Set 8: 4 Reps (92%)
Set 9: 2 Reps (98%)
% 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.