WOD CrossFit All Levels WOD, December 30, 2019 CrossFit 12/30/19 Back Squat (Weight) Back Squat Waves (Week #4) Set 1: 6 Reps (76%) Wave 1 Set 2: 4 Reps (82%) Set 3: 2 Reps (88%) –3 Minutes Rest– Set 4: 6 Reps (82%) Wave 2 Set 5: 4 Reps (88%) Set 6: 2 Reps (94%) –3 Minutes Rest– Set 7: 6 Reps (88%) Wave 3 Set 8: 4 Reps (94%) Set 9: 2 Reps (100%) % 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 (5 Rounds for reps) Every 5 Minutes x 5 Rounds 20/14 Cal Row 20 x 10 Yard Shuttle Sprints (down+back=1) 20/14 Cal Bike Record slowest round Share This Post jdeast Related Post
Set 1: 6 Reps (76%)
Wave 1 Set 2: 4 Reps (82%)
Set 3: 2 Reps (88%)
–3 Minutes Rest–
Set 4: 6 Reps (82%)
Wave 2 Set 5: 4 Reps (88%)
Set 6: 2 Reps (94%)
–3 Minutes Rest–
Set 7: 6 Reps (88%)
Wave 3 Set 8: 4 Reps (94%)
Set 9: 2 Reps (100%)
% 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.