WOD Blog
 | Fri, Jul 23 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2597 days ago) |
072321 workout(Time) Workout WARM-UP ON A 10:00 RUNNING CLOCK… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 5 Slow Air Squats 10 One and a Quarter Air Squats 15 Squat Jumps 20 Alt. Groiners STRENGTH Back Squat 1x5 @ 75% 1x3 @ 85% 1x1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics. Week 4 of 9 (Score is Weight) WORKOUT FOR TIME 60 Back Squats (185/135)|(135/95)* *Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)|(115/75). **Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7 (Score is Time) KG BB: (85/60)|(60/42.5) COOL DOWN FOR RECOVERY 5:00 Foam Roll Quads (No Measure)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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