CrossFit WOD, July 19, 2021

CrossFit WOD, July 19, 2021

7/19/21

Weightlifting
Complete the back squats, quickly change out weights (if needed), and then complete the front squats. There is little to no rest between the front squats and back squats for 1-3 Minutes before completing the next super set.
– Pause 3s in the bottom of each back squat.
– All percentages based on 5RM Back Squat (both front and back squat barbells).
Back Squat (5×3 pausing squats 3 sec)
Set 1 60%
Set 2 65%
Set 3-4-5 70%
Front Squat (5×3 no pause)
Set 1 60%
Set 2 65%
Set 3-4-5 70%

Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
4 Rounds:
30 Air Squats
200m Run

In Time Remaining:
Max Power Snatches (115 / 85)

RX 95/65

Score is Snatch reps

Modifications:
S2OH or Power cleans

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