WOD
 | Thu, Jan 14 2021 |  |
| CrossFit 20210114 | Single Arm Farmers Carry - Left | Single Arm Farmers Carry - Right | Squat Program Week 7 |
CrossFit 20210114
(Check In)
Warmup
Single Arm Farmers Carry
- 40' work to 50% of 5RM Deadlift
WOD: 5 Rounds:
- 30 Sec of L-sit Holds
- 15 Back Extensions (controlled, no momentum)
Rx2 20 Sec L-Sit Hold
Rx3 10 Sec L-Sit Hold
| 0% |  | |  | 0% |
| Elizabeth J | Yes | | | Emma | Yes | | | Lisa | Yes | |
|
Single Arm Farmers Carry - Left
(Reps, Rx2,  Strength-Lower Body)
Rx = Single Arm Farmers Carry in Left hand for distance at 50% of 5RM Deadlift (10m = 1 rep)
Rx2 = max weight Single Arm Farmers Carry for 50 meters (5 reps)
Scoring = Record number of reps at appropriate Rx level. Indicate weight used in comments.
| 0% | | | | 0% |
| Emma | 5 Rx2 | 60# | | Lisa | 5 Rx2 | 60# | | Elizabeth J | 2 Rx2 | 70# |
|
Single Arm Farmers Carry - Right
(Reps, Rx2, Strength-Lower Body)
Rx = Single Arm Farmers Carry in Right hand for distance at 50% of 5RM Deadlift (10m = 1 rep)
Rx2 = max weight Single Arm Farmers Carry for 50 meters (5 reps)
Scoring = Record number of reps at appropriate Rx level. Indicate weight used in comments.
| 0% | | | | 0% |
| Elizabeth J | 5 Rx2 | 70# | | Emma | 5 Rx2 | 60# | | Lisa | 5 Rx2 | 60# |
|
Squat Program Week 7
(Weight, Rx2)
Warmup
3 rounds
- 6 Barbell Hip Thrust
- 60 sec Dead Bug (controlled, flat low back)
Back Squat
1x8 @ 65%
1x8 @ 70%
1x6 @ 80%
1x6 @ 85%
Front Squat
1x5 @ 70%
1x5 @ 75%
1x5 @ 80%
1x5 @ 85%
Rx: Record 1RM weight used for Back Squat percentages
Rx2: Record weight used for Back Squats if other than 1RM
| 0% | | | | 0% |
| Coach J | 265 Rx | | | Josiah | 256 Rx | | | Levi | 245 Rx | | | Savannah | 200 Rx | | | Coach B | 160 Rx | | | Sara | 151 Rx | | | Primadelia | 110 Rx | | | Perry | 205 Rx2 | | | Omar | 205 Rx2 | |
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