Wednesday Workout: Squat, AMRAP

crossfit-charlottesville_0650

STRENGTH

Back Squat every 2 Minutes for 6 Total Sets

  • Sets 1 and 2: 5 reps between 55 and 65%
  • Sets 3 and 4: 3 reps between 75 and 85%
  • Sets 5 and 6: 2 reps at 85%+

WOD

Level 1

15:00 Clock:

Row x 750m “Buy-in”

Then, AMRAP in remaining time of:

  • Push-up x 10
  • Russian Kettlebell Swing AHAP x 15
  • Jump Rope Single x 60

Level 2

15:00 Clock:

Row x 1000m “Buy-in”

Then, AMRAP in remaining time of:

  • Strict Handstand Push-up x 5
  • Kettlebell Swing (53/35) x 15
  • Double Under x 30

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

7 Comments on “Wednesday Workout: Squat, AMRAP

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