CrossFit WOD, October 8, 2019

CrossFit WOD, October 8, 2019

WOD for 10/08/2019

Warm-up
Warm-Up
3 Rounds
:20 L-Sit
12 Burpees
12 PVC Overhead Squats
Metcon
0:00 – 3 Back Squats @ 75%
2:00 – 2 Back Squats @ 80%
4:00 – 1 Back Squat @ 85%
6:00 – 3 Back Squats @ 80%
8:00 – 2 Back Squats @ 85%
10:00 – 1 Back Squat @ 90%
12:00 – 3 Back Squats @ 85%
14:00 – 2 Back Squats @ 90%
16:00 – 1 Back Squat @ 95%
Metcon (AMRAP – Reps)
MetCon
In 8 minutes complete as many reps as possible using the following pattern
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
2 Power Snatch
2 Overhead Squat
2 Hang Squat Snatch
3 Power Snatch
3 Overhead Squat
3 Hang Squat Snatch
..etc

Rx = Use 75% of lifetime best 1RM (unless that was like 20 years ago)

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