CrossFit Now – CrossFit
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WOD
“Deadliest Catch” FS T2B LBB Row (Time)
“Deadliest Catch”
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees
Basics-1 Round of each, 15 Cal, Light BB, KR or Sit Up, Step over Bar
RX-75/55#
RX+-95/65#
50-59-55/45#, Knee Raises
60+-45/35#, KR or Sit Ups, Step over bar on burpees
AFTER PARTY
9@78%: Back Squat (Set 1 (On the 0:00): 9 Reps @ 78%)
7@85%: Back Squat (Set 2 (On the 2:00): 7 Reps @ 85%)
5@92%: Back Squat (Set 3 (On the 4:00): 5 Reps @ 92%)
3@97%: Back Squat (Set 4 (On the 6:00): 3 Reps @ 97%)
1@102: Back Squat (Set 5 (On the 8:00): 1 Rep @ 102%)
1@104: Back Squat (Set 6 (On the 9:00): 1 Rep @ 104%)
1@106: Back Squat (Set 7 (On the 10:00): 1 Rep @ 106%)
1@106: Back Squat (Set 8 (On the 11:00): 1 Rep @ 106%)
1@106: Back Squat (Set 9 (On the 12:00): 1 Rep @ 106%)
1@106: Back Squat (Set 10 (On the 13:00): 1 Rep @ 106%)
1@106: Back Squat (Set 11 (On the 14:00): 1 Rep @ 106%)
