Friday 12.8.17 CrossFit

Strength

1a: Box Squat 8×3
1b: Deadlift 8×1

Beginner: Focus on technique, not speed for deadlifts complete 3 sets x 5 reps per set
Intent:  Take 3-4 sets and build to work weight for box squat. Complete 1a + 1b every 90sec

Metcon

“Chuck Taylors”
8min AMRAP
10 Deadlifts (225,155)
10 Burpees
Rx: (185,125)
L2: (155,105)
L1: (135,95)

Intent: Benchmark workout that will challenge your lunges and hips. Try to complete UB reps for as long as possible with your deads but make sure you’re staying neutral and not sacrificing your spine.

$ Out

4 Rounds
Goblet Reverse Lunges x 8
KB Suitcase Deadlift x 8
By | 2017-11-30T06:26:56-05:00 December 7th, 2017|WOD|Comments Off on Friday 12.8.17 CrossFit