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316-19

8
Dec

316-19

North Jax CrossFit – CrossFit

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Back Squat Waves II (percentages based off 5RM)

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

3 Minutes Rest

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

3 Minutes Rest

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%
Perform each wave as quickly as possible with little rest between each rep scheme. mandatory 3 minute rest between waves. Looking to complete all work in less than 18 minutes.

Power Move (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)
“Power Move” is a shorter triplet workout that includes a relatively light barbell

Looking to complete around 4+ rounds here, which works out to a round at least every 2:30