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Tuesday's WOD - 1/23/2018


Skill:

4x10- Pause Plate Air Squat

Strength:

Back Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x3@70%ww

1x3@80%ww

1x3+AMRAP@90%ww

REST >90s

1xAMRAP@70%ww (Quality Reps!)

**First set, last set Back Squat, athletes will perform 4 total sets of Back Squat starting at 70% and working up to a full AMRAP set at 90%. They will then REST, deload back to their starting weight, and perform another AMRAP set at 70%. Athletes should challenge themselves to work toward 15-20 QUALITY reps on the final deload set w/ out racking the bar.

WOD:

15 min AMRAP;

10 Wall Balls @20/14

10 Cal Row

20 Wall Balls

20 Cal Row

30 Wall Balls

30 Cal Row and so on until time expires.

Accessory Work:

EMOM x12

1st: 5 Clean and Jerks @ 60-70% (185/125)

2nd: 12 Bar-facing burpees

3rd: Rest


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CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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