Wendler Back Squat and Powerball

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Week #3 Wendler Back Squat
Percentages below are taken from 90% of your true 1Rep Max .

75%x5
85%x3
95%x1+

CrossFit WOD – “Powerball”
27-21-15-9 rep rounds for time:
Power Snatch
Wallballs
Calorie Row

*15-18 min time domain.

With this number of reps, the Snatch is intended to be a high cycle rate, so the weight will be lower. Should only need to break the first couple of sets into 1-2 rests. Challenge yourself to hold on to the bar as long as possible. Don’t let go in the last 2 rounds.

Wall Ball should also be steady and only 1 break if any in the first 2 rounds, try to not break in the last 2 rounds.

 

“Todays WOD had some unique game planning to land you in the intended time domain. Here is level 1 staff member, coach, and games athlete Adrian Conway explaining game planning and not game planning!”

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