CrossFit WOD, July 31, 2019

Single But Not MaxWarm-upWarm-upI. 3:00 EZ Pace on Bike or Row
Then…
2 ROUNDS
20 Alt. V-Ups
10 PVC Good Mornings
10 Alt. Cossack Squat

II. 2 ROUNDS
20 Atl. Superman
10 Reverse Lunges
5 PVC Kang Squat (:03 pause at bottom)*

III. BACK SQUAT DRILLS
2 SETS
3 Pause* BS + 5 BS
*Spend at least :03 in the bottom on the pauseStrengthBack Squat (5-5-3-3-1-1)THIS IS NOT A MAX OUT
-Rest at Least 2:00 b/t Sets-

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.

5 – Light: (40-50%)
5 – Light (50-60%)
3 – Light-Moderate (60-70%)
3 – Moderate (70-80%)
1 – Moderate-Heavy (80-85%)
1 – Heavy (80-85%)Workout“SPEED DEMON” (Time)3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-Hard Cap 8:00-FIT= RX
PER= RX+

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