Fri WOD 7.26.19
Strength
Week 3 of 3
Back Squat
5 x 5 Cycle
3 Sets of 5 Working up to 65-70%
5 Sets of 5 @ 65-70%
[Score everyones 5x5 on the board today]
WOD
Chateau Squat Clean Pyramid
For Time…
Min 0:00-2:30
10 Squat Cleans 100/65
2:30-5:00
8 Squat Cleans 115/75
5:00-7:30
6 Squat Cleans 135/95
7:30-10:00
4 Squat Cleans 155/110
10:00-12:30
2 Squat Cleans 175/125
[12:30 TC]
*Score is Time completed or reps*
*Times alotted do not mean you have to wait to move on*
*If you dont finish in the time alotted, note your reps completed at that point but keep working for 12:30*
Actual 2016 CrossFit Games - Squat Clean Pyramid
For Time…
10 Squat Cleans (245/165 lb), by 2:00
8 Squat Cleans (265/180 lb), by 4:00
6 Squat Cleans (285/195 lb), by 6:00
4 Squat Cleans (305/205 lb), by 8:00
2 Squat Cleans (325/215 lb), by 11:00
Mod Key
P: 45/35, 65/45, 85/55, 105/65, 115/75
RX: As Prescribed
C: 205/125, 225/145, 245/165, 265/175, 285/185
Extra Conditioning
10 Min EMOM
20 Sec Sprint Row or Assault Bike
Mobility
1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Couch Stretch