CrossFit WOD, August 11, 2022

08.11.22

Back Squat (Weight)
5 reps at 30% of 1RM
5 reps at 50% of 1RM
3 reps at 60% of 1RM
3 reps at 70% of 1RM
2 reps at 75% of 1RM
2 reps at 80% of 1RM
2 reps at 85-90% of 1RM
Metcon (AMRAP – Reps)
4 min TABATA
DU/SU
Metcon (AMRAP – Reps)
4 min TABATA
Wt. Sit Ups (15/10)

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CrossFit WOD, August 10, 2022

08.10.22

Metcon (Time)
4 rounds
400m Run
5 bar muscle ups (sub is 10 pull ups)
10 Ring Dips
15 Snatches (95/65)
rest 2 min

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CrossFit WOD, August 9, 2022

08.09.22

Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
Complete a 50m Farmers Carry @ 0, 5, 10, 15, 20 min marks (walk the first 25m going forward and the second 25m going backwards)
5 Burpees
5 Hang Squat Cleans (55/35)
5 Burpees
5 DB Thrusters

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