12/4/2020 Friday - CrossFit Soda City, Columbia, SC

January 20, 2021
CrossFit Soda City Coach David

1 year ago.

#fbf

CFSC used the lockdown to make some BIG cosmetic changes.

WOD

Every :90 x 9

3-3-3-2-2-2-1-1-1

- Back Squat -

M: 95 / 125 / 155 / 185 / 215 / 245 / 275 / 305 / 335

W: 65 / 85 / 105 / 125 / 145 / 165 / 185 / 205 / 225

- Bench Press -

M: 95 / 115 / 135 / 155 / 175 / 195 / 215 / 235 / 255

W: 55 / 65 / 75 / 85 / 95 / 105 / 115 / 125 / 135

- Deadlift -

M: 95 / 135 / 175 / 215 / 255 / 295 / 335 / 375 / 415

W: 65 / 90 / 115 / 140 / 165 / 190 / 215 / 240 / 265

Once you can no longer continue:

- Back Squat = 15 Air Squats

- Bench Press = 12/9 HRPU

- Deadlift = 10 Plate G2OH 45/25

Score is total of highest weights

- Perfect Scores -

Men - 1005

Women - 635

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