WOD Blog
 | Mon, Jun 22 2020 |  |
| Coach Led | Back Squat 3 - 6 - 12 | 7 on 7 |
Back Squat 3 - 6 - 12
(Weight)
Back Squat '3-6-12'
3 Reps @ 100% of 10RM Back Squat
6 Reps @ 93% of 10RM Back Squat
12 Reps @ 85% of 10RM Back Squat
• The percentages are based off your 10RM Back Squat which we completed on Monday June 8. You can check the CFM RXGym app on that date to see your 10rep max.
• If you don't have this number, you can estimate your 10RM as 75% of your 1RM Max or 85% of your 5RM
| Steve L | 315, 295, 265 Rx | | | Marcus | 295,275,225 Rx | | | Curtiss | 255, 235, 225 Rx | | | Lori | 195 175 145 Rx | Heavy! Did 10# less than 10rm |
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7 on 7
(Rounds, Rx+)
Wod “7-on-7”
7:00 AMRAP:
8 Chest to Bar Pull-ups
8 Front Squats 185/135 155/105 135/95
12/9 Calorie Bike or 12/9 row or 200m run
16 Toes to Bar
Rest 3 Minutes
7:00 AMRAP:
8 Chest to Bar Pull-ups
8 Front Squats 155/105 135/95 115/85
12/9 Calorie Bike or 12/9 row or 200m run
16 Toes to Bar
Scoring: Rounds + Reps
FRONT SQUATS
• Both weights used today are meant to be on the moderate side
• These should be challenging loads that you can complete in 1-2 sets
• The barbell will be taken from the ground
• You are allowed to squat clean the first rep
TOES TO BAR
• If you have 21+ toes to bar unbroken when fresh, look to complete this station as written
• If you’re not quite there, consider reducing reps or choose another variation from “subs”
SUBS
CHEST TO BAR PULL-UPS Reduce Reps Pull-ups Band Pull-ups Ring Rows
TOES TO BAR Reduce Reps Feet as High as Possible Knees to Elbows/Chest/Waist
Toe Raises https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be
| Clint | 4 Rounds + 6 Rx+ | | | Marcus | 3 rds +29 Rx+ | | | Lori | 4 Rx | 55+ RX 95 85 | | Curtiss | 3+22 | Rx except FS from rack (wrist) | | Kevin T | 2 rounds + 66 | 95 front squats and prband |
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