WODs

CrossFit WOD, December 5, 2018

By December 4, 2018 No Comments
Brutus

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Tempo Back Squat (5 Reps w/ 32×1 Tempo)
In 15+ minutes, build to your best 5 Back Squats w/ a tempo of 3 second descent, 2 pause in the bottom and 1 at the top before the next rep. Maintain tempo and positions. Focus is strength and stability, not maxing out as heavy as possible.

Metcon
Brutus
For time: 12 Min Cap

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Box Step Overs 35/20#
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Burpees

* Box height at parallel *

Scaling – 1.) DB weight, No push-up 2.) Step in-out Burpees

Extra Work
Single Leg RDL (3 x 10 each leg)
Using a pair of KB, DB or a Barbell.