CrossFit WOD, December 7, 2018

Friday, December 7th

Weightlifting
Back Squat (5-5-5-5)
Rest 45 seconds then perform a 45 second side plank each side.
Front Squat (5-5-5)
Rest 45 seconds then perform 8 supinated bent over barbell rows
Back Squat (1-1-1-1)
In 15 minutes warm up and work up to a heavy single. Aim for 2-4 attempts above your heaviest triple from three weeks ago.  Stop if you miss a weight either on technique (depth, poor position, etc.) or a straight up fail twice or if you just know you’re done. Use spotters on all Back Squat sets. 
Front Squat (1-1-1-1)
In 10 minutes work up to a heavy single. Aim for 2-4 attempts above your heaviest triple from three weeks ago. 
Metcon
 4-5 Sets:
20 Banded Good Mornings
10-20 second L Sit Hold 

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