CrossFit WOD, August 15, 2022
12:00-22:00
3 Back Squat @ 65% 1 RM Back Squat
3 Back Squat @ 70% 1 RM Back Squat
3 Back Squat @ 75% 1 RM Back Squat
3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat
Scoring: Load
movement prep
2Sets
1:00 Row
10 Hand Release Push Up
20 Alt. Leg V-Up
10 Kip to Swing
10 rounds
10 Dumbbell Bench (2×50/35)
10 Toes to Bar
Scoring: Time
Time Cap: 15
53:00-60:00
2 Sets (Not For Time:)
25 Ab Mat Sit Ups
30 Second Plank with Shoulder Taps
20 Seated Russian Twist
Scoring: Reps
This is the final workout in this progression!
You can do this any day this week to perform your best. Enjoy this and see how much you can PR!
Scoring: Time
Bench Press 10-8-6-4-2
10 Bench Press @ 60% 1 RM Bench Press
8 Bench Press @ 60-65 % 1 RM Bench Press
6 Bench Press @ 65-70% 1 RM Bench Press
4 Bench Press @ 75% 1 RM Bench Press
2 Bench Press @ 85% 1 RM Bench Press
Scoring: Load
Deadlift 10-8-6-4-2
10 Deadlift @ 50% 1 RM Deadlift
8 Deadlift @ 60% 1 RM Deadlift
6 Deadlift @ 65-70% 1 RM Deadlift
4 Deadlift @ 75-80% 1 RM Deadlift
2 Deadlift @ 85-90% 1 RM Deadlift
Scoring: Load
"I feel the need, the need for speed" (SemiFinals)
Row "Aerobic Threshold"
1000m (easy/moderate)
-rest 2 min-
3 Sets
4x (300m at faster, 60sec recovery row)
-Rest 3min b/t sets-
Scoring: Time
2. Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 baby makers
5 Tempo "Perfect" Empty Barbell BS (3:1:2:1)