CrossFit WOD, July 12, 2021

CrossFit WOD, July 12, 2021

7/12/21

Weightlifting
We will be building on these squats for the coming weeks. Super set means that we’ll complete the back squat, quickly change out weights (if needed) and then complete the Front Squat. There is little to no rest between the front and back squats but we will rest for 2:00 before completing the next super set.
All percentages are based on 5RM Back Squat (both front and back squat barbells)
Set 1:
8 Back Squats @70%
5 Front Squats @65%

Set 2:
6 Back Squats @75%
5 Front Squats @65%

Set 3:
4 Back Squats @80%
5 Front Squats @65%

Back Squat (8@70% – 6@75% – 4@80%)
Front Squat (3×5 65%)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Wallballs (20/14)
30/24 Cal Row
20 T2B
10 Single Arm Alternating DB Squat Snatch (50/35)

Extra Gymnastics Work
Metcon (Time)
20 GHD
10 Bar MU
200m Run
20 GHD
8 Bar MU
200m Run
20 GHD
6 Bar MU
200m Run

15 minute Time Cap

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