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1
Oct

Monday 100217

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Workout of the Day

Complete Back Squats every 2:30 for 9 Sets.

Set & Rep Order:

1. 10 Back Squats @ 60-65% 1rm

2. 5 Back Squats @ 70-75% 1rm

3. 3 Back Squats @ 80-85% 1rm

4. 1 Back Squat @ 90-95% 1rm

5 & 6. 1 Back Squat PR Attempts

7. 3 Back Squats @ 80-85% 1rm

8. 5 Back Squats @ 70-75% 1rm

9. 10 Back Squats @ 60-65% 1rm

* Recalculate %s if you PR your 1rm.

Back Squat

2 x 10 @ 60-65% 1RM

Back Squat

2 x 5 @ 70-75% 1RM

Back Squat

2 x 3 @ 80-85% 1RM

Back Squat

3 x 1 @ 90-95% 1RM

After Party

6 Minute Time Cap.

[Scale 1]:

75 Burpees

[Scale 2]:

50 Burpees

100 Burpees (Time)

100 Burpees!

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