WOD Blog
 | Mon, Apr 26 2021 |  |
| Mon Apr 26 2021 Week 2 Silverback see video | May 2021 Monthly Challenge | Mon Apr 26 2021 Silverback Primer | Mon Apr 26 2021 Back Squat Waves | Quadratic Formula |
May 2021 Monthly Challenge
(No Results Tracked)
The May 2021 Monthly Challenge will be MAY MURPH PREP CHALLENGE MOST ROUNDS:
One round =
400 m run
4 pullups
4 pushups
12 airsquats
4 pushups
The goal is to accumulate the most rounds for the month of May. All rounds must be completed at CrossFit Multiply outside of the WOD. Extra Credit: You may count 2 points per round that a vest is worn. (guys 20#/gals 14#) Use the whiteboard to track your rounds.
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Mon Apr 26 2021 Back Squat Waves
(Weight)
Back Squat Waves
All percentages based on 5RM Back Squat (see Mon Apr 19 for your recorded 5RM Back Squat):
Wave #1
Set 1 - 7 Reps @ 65%
Set 2 - 5 Reps @ 70%
Set 3 - 3 Reps @ 75%
Wave #2
Set 4 - 7 Reps @ 70%
Set 5 - 5 Reps @ 75%
Set 6 - 3 Reps @ 80%
Wave #3
Set 7 - 7 Reps @ 75%
Set 8 - 5 Reps @ 80%
Set 9 - 3 Reps @ 85%
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Quadratic Formula
(Time)
'Quadratic Formula'
25-15-10
Box Jump Overs (24'/20')
Toes To Bar
Thrusters RX 95/65 55+RX 75/55 RX+ double db 55/35 RX+ 55+ double db 35/20
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