CrossFit Flood

Back Squat 5-5-5-5-max *All sets at 70% OR Increase weight from last week if: Your max reps were between 1-7, stay at the same weight Your max reps were between 8-15, increase 5# Your max reps were over 16, increase 10#   WOD:  :10 AMRAP 5 OH Squat 45/33 10 Front Squat 45/33 15 Back [...]

WOD: “BADGER” 3 Rounds 30 Squat Cleans 95/63 30 Pull ups 800m Run

Skill: 3 Rounds (not for time) Increase reps, time, or difficulty from last time Strict pull ups, HSPU, Hollow rock WOD: 15-12-9-6-3 Push Press 115/73 T2B

Back Squat 5-5-5-5-max All sets at 70% of 1RM Or If you did 6 reps or less, then stay with the same weight as last week If you did between 7-10 reps, then increase by 5# total If you did between 11-19 reps, then increase by 10# total If you did more than 20 reps, [...]

Skills: 3 Rounds (not for time) *Increase reps, time, or difficulty from last time Double unders, Hollow rock, Hand stand holds WOD: 5 x 400m runs complete 10 Wall balls (20/14) immediately after each run :2 Rest