WOD Blog

Thu, Jun 9 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

6.9.2022


(Check In)
Thursday

Warm-up
1 ROUND
10 Alt. Samson Stretch
20 Deficit Calf Raises (On Plate)
10 Bootstrappers

Into…

2 ROUNDS
10 Plate Front Squats
10 Burpees
10 Alt. Cossack Squat

Strength
Back Squat (1x3 / 1x3 / 1x3*)
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Workout
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap


FOR RECOVERY
5:00 Foam Roll Legs