CrossFit WOD, February 18, 2020

WOD for 2.28.20

Warm-up
Warm-up
3 Rounds
5 Burpee Broard Jumps
10 World’s Greatest Stretch
5 Inchworms

Strength
Back Squat (4x 5 0301 Ecc/Iso @ + 5-10lbs)
If you haven’t been here the last 2 weeks for the back squat you should use percieved exetsion scale of 10/10. This should be REALLY hard. If you are looking for a % you should be @ 78-80% of your 1RM

Workout Of The Day
Metcon (AMRAP – Reps)
AMRAP x 9
3-6-9-12-15-18…etc
Power Clean @ 50% of your 1RM
Box Jump Overs (24/20")

Coaches Note
This is the last week of the eccentric/isometric squats before we deload. It should be a 10/10 on the percieved exertion scale.

The metcon barbell should be failry light. Let’s see how long we can stay touch and go for.