CrossFit WOD, December 28, 2018

Friday, December 28th

Weightlifting
Metcon (4 Rounds for reps)
4 sets of:
Posted Single Leg Deadlift x 10 reps / leg
rest 60 seconds 
Barbell Glute Bridge x 10 reps
rest 60 seconds 
Dumbbell Bench Press x 10 reps
rest 60 seconds
Metcon (Time)
For Quality:
21-18-15-12-9-6-3
Deadlifts @ 1.25x Bodyweight
Bench Press @ .75x Bodyweight

Work through the reps with virtuosity and a moderate pace, stopping 2 reps shy of failure on any set. Use spotters on  Bench Press sets. Both loads should be challenging. Breaking the sets up into 2-4 smaller sets is appropriate.
Metcon
5 minutes per station to work on skills of:
Station 1: Rope climbs
Station 2: Turkish Get Ups 
Station 3: L-Sit 

Master the foot lock on rope climbs or work legless. Just keep alternating sides on TGU. And find a manageable work:rest ratio for 5 minutes on L Sits. 

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531