WOD 07072014

Main – CrossFit

View Public Whiteboard

Strength

Back Squat (3-3-3+)

70% – 80% – 90%

True Max = True 1rep Max
*intended for athletes of 2+ years of intense training

Training Max = 90% of 1RM.

ie: 1RM is 100#. Training max would then be 90#. Calculate set percentages to be used for today’s strength from 90# (training max).

Metcon

Metcon (Time)

For Time:
21-15-9

Deadlift
Pull Ups
Front Squats

Rx = Movements as prescribed. Full ROM on deadlifts. No band assisted pull ups. Hip crease below knee on front squats.

Rx Plus = 185/135

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