WOD
 | Wed, Dec 23 2020 |  |
| CrossFit 20201223 | Squat Program Day 4 |
CrossFit 20201223
(Time, Rx2, Rx3)
Warmup
Handstand Pushups
12 - 10 - 8 - 10 - 12 (rest 1 min between sets)
The 12 WODS of Christmas
- 100 Double Unders
- 100 Box Jumps (step ups OK)
- 100 Ring Rows
- 100 Bird Dogs
Rx2 200 Singles
Rx3 100 Singles, 50 of the other movements
| 0% |  | |  | 0% |
| Daniel O | 20:19 Rx | | | Joanie | 21:29 Rx | | | Coach E | 12:44 Rx2 | | | Sushant | 14:42 Rx2 | | | Emma | 19:33 Rx2 | | | Lisa | 20:17 Rx2 | |
|
Squat Program Day 4
(Weight, Rx2)
Warmup
3 Rounds
- 10 Banded Sumo Deadlift (or barbell at 7 RPE)
- 5 GHD Glute-Ham Raise (or 30 Banded Hamstring Curls)
Back Squat
- 1 x 10 @ 60%
- 1 x 8 @ 70%
- 1 x 8 @ 75%
- 1 x 8 @ 80%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 65%
- 2 x 5 @ 70%
Rx - Enter 1RM weight used for Back Squat %
Rx2 - Enter weight used if not 1RM
| 0% | | | | 0% |
|
