Wendler’s Back (Squat)

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Pistols to Box

8 Barbell Muscle Cleans

8 Barbell Front Rack Lunges

6 Barbell Back Squats

1 Rope Climb/Scale

Weightlifting

You have 25 Minutes to Complete

Back Squat (5 75%)

Back Squat (5 80%)

Back Squat (At least 5 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:

20 Alternating Pistols

15 Hang Power Cleans (135/95)

10 Front Rack Lunges (135/95)

1 Rope Climb
Hang Power Cleans should be completed in 3 sets or less. Front Rack Lunges should be completed in 2 sets or less.

Post WOD Skill/Strength

Drop to Broad Jump (5-5-5)

Drop off of a box, upon landing jump as far forward as possible.
https://www.youtube.com/watch?v=waPKS3DTD4E

Posted in WOD