WOD
 | Thu, Feb 4 2021 |  |
| CrossFit 20210204 | Squat Program Week 10 |
CrossFit 20210204
(Time, Rx2, Rx3)
Warmup
3 x 10 Weighted Step-ups
5-4-3-2-1-1-1-1 Overhead Squat
WOD: 5 Rounds
- 21 Back Squats (135/95)
- 1 Rope Climb
Rx2 95/65, 2 half climbs
Rx3 75/55, 3 Rope Lowers
| 0% |  | |  | 0% |
| Emma | 10:47 Rx2 | | | Joanie | 11:11 Rx3 | | | Daniel O | 14:04 Rx3 | | | Lisa | 12:30 | 35# | | Fatima | 12:42 | 35# | | Cindy | 13:48 | 15# |
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Squat Program Week 10
(Weight, Rx2)
Cardio Warmup
3 Rounds
- 8 Single Leg Romanian Deadlift / Leg
- 8 Glute/Ham Raise (on GHD)
Back Squat
- 1 x 6 @ 65%
- 1 x 6 @ 75%
- 2 x 6 @ 80%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 65%
- 2 x 5 @ 70%
Record weight used for Back Squat percentages in comments.
Use Rx if using 1RM for percentage.
Use Rx2 if using something else.
| 0% | | | | 0% |
| Omar | 270 Rx | | | Coach J | 270 Rx | | | Savannah | 200 Rx | | | Levi | 185 Rx2 | | | Coach B | 160 Rx2 | | | Sara | 100 Rx2 | |
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