WOD
 | Thu, Dec 3 2020 |  |
| CrossFit 20201203 | Squat Program Day 1 |
CrossFit 20201203
(Time, Rx2, Rx3)
Warmup
Overhead Squat 3-3-3-3-3
WOD:
- 500 Double Unders
Rx2 1000 Singles
Rx3. 500 Singles
| 0% |  | |  | 0% |
| Daniel O | 18:52 Rx | | | Joanie | 20:25 Rx | | | Sushant | 8:59 Rx2 | | | Lisa | 9:56 Rx2 | | | Emma | 15:41 Rx2 | | | Coach B | 7:10 Rx3 | | | Rene | 8:40 Rx3 | | | Elizabeth J | 12:50 Rx3 | |
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Squat Program Day 1
(Weight, Rx2)
5 Min Cardio Warmup
3 Rounds
- 10 DB Lateral Step-ups per leg (24/20)
- 45 Sec Single Leg Glute Bridge per leg (add weight to hips as needed)
Back Squat
- 1 × 10 @ 60%
- 1 x 8 @ 70%
- 1 x 6 @ 75%
- 1 x 4 @ 80%
Front Squat
- 1 x 5 @ 60%
- 3 x 5 @ 70%
Record weight used for percentages
Rx - if based on 1RM
Rx2- if based on something else
| 0% | | | | 0% |
| Joey P | 270 Rx | | | Josiah | 270 Rx | | | Coach J | 265 Rx | | | Levi | 256 Rx | | | Perry | 205 Rx | | | Savannah | 200 Rx | | | Coach B | 160 Rx | | | Primadelia | 110 Rx | | | Sara | 110 Rx | |
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