CrossFit WOD, February 23, 2021

02/23/2021

Back Squat (3 Rep Max)

Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 5×3 1 and quarter Squats @ 65% of 1RM
Opt. 3 10 min EMOM 3 Reps @ 60% of 1RM
Opt. 4 Open Prep- Overhead Squat

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:
12 Clean and Jerks
30 Double/Single-unders
9 Clean and Jerks
30 Double/Single-unders
6 Clean and Jerks
30 Double/Single-unders
3 Clean and Jerks
30 Double/Single-unders

Rx 95/65
Rx+
12 reps 115/75
9 reps 135/85
6 reps 155/105
3 reps 185/125

Rx will keep the weight at 95/65
Rx+ will increase weight as reps decrease.

CrossFit WOD, February 23, 2021

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