Tuesday 10262021
- crossfitquispamsis
- Oct 25, 2021
- 1 min read
Warmup
Strength:
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 4 @ 80%
Set 3-4: 3 @ 85%
Set 5-6: 2 @ 90%
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]
5-9 Unbroken: 3-2-2-2-1
10-14 Unbroken: 4-3-3-3-2
15-19 Unbroken: 9-8-7-7-6
20-24 Unbroken: 12-10-8-8-6
25+ Unbroken: 18-15-12-10-6
WOD
For Time [20 Minute Cap]:
1 Round of "Macho Man"
50 Double Unders
2 Rounds of "Macho Man"
50 Double Unders
3 Rounds of "Macho Man"
50 Double Unders
4 Rounds of "Macho Man"
50 Double Unders
5 Rounds of "Macho Man"
50 Double Unders
Barbell: 135 / 95 lb
1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
level 2
95 /65 - 75 singles
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