CrossFit WOD 2/10/2021

Warm-up (No Measure)

3 Movements:

Assault Bike

Single- Unders

Bottom OH Squat Hold w/pvc pipe

Coach note: Have class spend 1 minute at each “station”. Separate class into groups and rotate movements in the event the class exceeds the amount of bikes available. **Complete 2 Sets**

Athlete note: Within each minute you do not have to go all out. Utilize the movement and the minute at your discretion, but the goal should be to reach a “ready” state after completion.

Bench Press (5@65% – 5@75% – 5@85%)

The last wave of bench press ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever that number, the “90%”, would equate to.

This week, add 5 lbs to your previously established 90%, then utilize that number to calculate the percentages prescribed moving forward.

Metcon (Time)

3 rounds for time of:

10 overhead squats

50 double-unders

F: 95 lb. M: 135 lb.


3 rounds for time:

10 overhead squats

50 single-unders

F: 45-65 lb. M: 75-95 lb.