WODs

CrossFit WOD, December 27, 2019

By December 22, 2019No Comments
Scrooge

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2M x 5, 3 Reps Increasing )
Every 2 minutes for 5 rounds, perform 3 Back Squats. Increase the weight each round, try to match or increase from last week. Record your heaviest 3. Last week of 3’s!

Metcon
Scrooge
10 Min AMRAP:

10 DB Squats
300/250m Row
10 Reverse Burpees

Rx = 35/20# DB
Rx+ = 50/35# DB

* STIMULUS * Unrboken Squats. Strong row. Think candlestick to hip explosion for reverse burpee.

Mods – 1.) DB weight 2.) Height of reverse burpee

Extra Work
Metcon
3 sets:

10 Barbell Single Leg RDL (each leg)
10 Barbell Suitcase Deadlift (each side)
10 Barbell Reverse Lunge (each leg)

* Same weight all 3 sets
** Balance the barbell
*** Come off the rack, step back