WOD Blog
 | Fri, Aug 6 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2551 days ago) |
080621 workout(Time) Workout WARM-UP 1 ROUND 1:00 Bike (EZ Pace) 6 Lunge + Lunge + Kang Squat 10 Up-Downs Into… 1 ROUND :45 Bike (Mod) 12 Air Squats 6 Burpees (EZ Pace) Into… 1 ROUND :30 Bike (Mod-Hard) 10 Barbell Back Squats 6 Burpees (Fast) WORKOUT NOTE For today's 20:00 squat session, athletes should complete the 1x3 Wendler program for their 'Heavy 3-Rep' with the increased loading on top of the 90% training max. Following the squat session, complete the (2) AMRAPs. BASELINE WORKOUT 'NCMETCON BASELINE II' I. ON A 20:00 RUNNING CLOCK... Build to a Heavy 3-Rep Back Squat* *Back Squat 1x3 @ 70%* 1x3 @ 80% 1x3 @ 90% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 6 of 9 (Score is Weight) -Rest as Needed b/t Efforts*- II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps for Each Set) *Rest at Least 5:00 b/t Efforts
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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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