CrossFit WOD, January 13, 2020

011320

Strength session
Back Squat (Weight)
= Back Squat =
Every 90 sec for 9 min( 6 sets). *Set 1 – 5 reps @ 60%
*Set 2 – reps 4 @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 87/90%
* Set 5 – 1 rep @ 90/95%
* Set 6 – 1 rep @ 95%
🧐 Note: this work is similar to last week’s, remember to check your percentage in Wodify.

Conditioning
Metcon (AMRAP – Reps)

3 sets x 5 min AMRAP of:
8 American Kettlebell Swing # 70/55
10 Thruster # 95/65
12 C2B * Rest 90 sec between AMRAP (3)
Score: Total reps in 3 AMRAP

🤓 The goal is complete same reps in each AMRAP (control your breathing and keep a challenging pace

Share your thoughts