CrossFit WOD, August 17, 2022

CrossFit WOD, August 17, 2022

8/17/22

Weightlifting
Back Squat (Build to heavy single)
Barbell Wam-up
With An Empty Barbell
10 Back Squats  

Then…
1-2 Back Squats @ 50%
1-2 Back Squats @ 60%
1-2 Back Squats @ 70% 
1 Back Squat @ 80% 
1 Back Squat @ 85%
….Keep building with small jumps until you reach your heavy single for the day.

15 minute Time Cap

Metcon
Metcon (3 Rounds for reps)
Power Clean

Unbroken Sets For Load:
15-12-9 Power Cleans

Rest As Needed Between Sets.

15 minute Time Cap

Metcon (AMRAP – Reps)
15 Minutes For Total Reps:
5 Minute Max Bike Calories
4 Minute Max Air Squats
3 Minute Max DU
2 Minute Max T2B
1 Minute Max Burpee to Target

jumbowp

jumbowp

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