WOD
 | Thu, Mar 11 2021 |  |
 | Gymversary: Joey P(5) |
| CrossFit 20210311 | Squat Program Week 15 |
CrossFit 20210311
(Time, Rx2)
Warmup
10 Min L-Sit Practice
10 Min Rope Climb Practice
WOD: 3 Rounds
- Row 500 meters
- 15 Pull-ups
- 30 Push-ups
Rx2 - Ring Rows or Assisted Pullups
| 0% |  | |  | 0% |
| Daniel O | 19:38 Rx | | | Sushant | 16:23 Rx2 | some ring rows, some pullups | | Emma | 16:23 Rx2 | | | Casey | 16:42 Rx2 | | | Lisa | 17:04 Rx2 | |
|
Squat Program Week 15
(Weight, Rx2)
Warmup
3 Rounds
- 6 Single Leg RDL / leg
- 8 Glute-Ham Raise
Strength Endurance
Back Squats:
1x20 @ 50% super set w/ 10 Pistol Squats @ 10% (ea leg)
1x15 @ 55% super set w/ 10 Good Mornings @ 15%
1x12 @ 60% super set w/ 10 Sumo Squats @ 20%
Maximal Strength
Back Squat
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 1x5 @ 80%
Front Squat
- 1x5 @ 60%
- 3x5 @ 65%
Record weight used for Back Squat percentages
Rx: use 1RM weight
Rx2: use something else
| 100% | | | | 0% |
|
