WOD NOTES:
This week marks the beginning of our September squat focus.
Expect to Squat 2-3 times per week and each effort will have a specific %
If you don’t have a 1 RM yet?
Make sure to talk to your trainer and they will advise you on the proper loading within your capacity.
Fitness and Performance
CrossFit BC Summer Challenge Event #1
Teams of 2, both working
5 minute clock
1000 m row
Max rep DU
Score = Row time – DU Reps
Then…
Back Squats 5 x 3 @75%
Sport
Snatch 5 x 3 @60-70%
Snatch Pulls 4 x 3 @90%
HBBS 5 x 3 @75%
3 sets:
50 m Shuttle Run
12 CTB
6 GTOH 155/105
Rest 1:1
