CrossFit WOD, August 21, 2019

WednesdayWarm-upWarm-up3 ROUNDS FOR QUALITY
10 Air Squats (with a :01 pause in the hole)
5/5 Cossack Squats w/ PVC
5/5 Single Leg Glute Bridges (:02 sec pause at the top)
100m Light JogStrengthBack Squat (5-5-3-3-1-1)Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+WorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 9 MINUTES
100m Run
5 Hang Power Clean (95/65)|(65/45)
7 Front Squats

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