Crossfit WOD – “Double Dip”

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BACK SQUAT

10 – 8 – 6 Repetitions
10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

WOD – “Double Dip”

AMRAP 15 min:
50 Double Unders
18/12 Cal Row or Assault Bike (25/18 Calorie Schwinn Bike)
15 Dumbbell Hang Squat Cleans (50/35)

Dumbbell Hang squat clean can be tricky and devastating all together. If you had trouble wit the technique or are looking to become more efficient with the movement here is a video from main site to help clarify the movement standards.

 

 

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