Tuesday Workout: Squat, 21-15-9

crossfit-charlottesville_0234

STRENGTH

Back Squat, 3×3, across

Work at same weight across all 3 sets (slightly heavier than 2 weeks ago – see here)

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Hang Power Snatch (75/35)
  • Row (calories)

Level 2

21-15-9 Reps of Each for Time:

  • Power Snatch (95/65)
  • Row (calories)

Notes: Try to work in small touch and go sets during WOD – do not drop bars loaded with only 10lb plates.

ANNOUNCEMENTS

  1. Our second Ladies night is coming up – WOD and Wine!  RSVP Here (open to anyone)
  2. Hike and Brewery Day – RSVP Here

7 thoughts on “Tuesday Workout: Squat, 21-15-9

  1. 175
    6:29rx

  2. BS: 155
    WOD: 10:04 (55#)

  3. No BS
    Wod: 6:38rx

  4. BS- 145#
    WOD-7:53 @ 55#

  5. BS: 85kg
    WOD: 8:15 @85#

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