WOD
 | Thu, May 13 2021 |  |
| CrossFit 20210513 | Squat Program 20210513 |
CrossFit 20210513
(Time, Rx2, Rx3)
Warmup
Atlas Stone
Ball up/Levers
WOD:
- 40 Wall Walks
Rx: Full Walk to the Wall
Rx2: 30 Wall Walks
Rx3: 20 Wall Walks
| 0% |  | |  | 0% |
| Levi | 10:20 Rx | | | Josiah | 10:24 Rx | | | Coach J | 10:29 Rx | | | Kristen | 5:24 Rx2 | | | Brittney | 5:55 Rx2 | | | Sushant | 4:10 Rx3 | | | Joanie | 8:02 Rx3 | | | Primadelia | 8:17 Rx3 | |
|
Squat Program 20210513
(Weight, Rx2)
Warmup
3 Rounds
- 10 Air Squats
- 10 Feet Together Air Squat
- 10 Fire Hydrants (5 / side)
- 20 Sec Lizard Stretch / side
Squat Prep:
- 6 x 3 Goblet Squats
Every 3 Mins...
- 3 x 12 Back Squats @ 50%
Squat Strength
- 5 x 5 Back Half Squats @ 80%
Closer: 3 Rounds
- 20 Rower Crunches
- 10 Hanging Leg Raises
- 20 Alt. K2E Mountain Climbers
- 20 GHD Hip Extensions
Record weight used for percentages
Rx = 1RM
Rx2 = something else
| 0% | | | | 0% |
| Josiah | 280 Rx | | | Coach J | 270 Rx | | | Levi | 265 Rx | | | Coach E | 167 Rx | | | Sara | 155 Rx | |
|
