CrossFit WOD, November 27, 2018


2 Rep Back Squat

Inspiration
"Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come."
-Dwayne Johnson

Warm-up
Warm-up
I. 5 minutes of Cardio
II. 3 Rounds
5 Wall Squats (5 sec decent)
10 Pushups
15 second Hollow Hold
III. 7 minutes to take 3-4 warmup sets of Back Squats and get to starting weight for todays WL.
5 reps @ empty bar
5 reps @ 40%
3 reps @ 50%
2 reps @ 60%

Weightlifting
Back Squat ( 2-2-2-2-2-2-2-2-2-2 )
Scaling: experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement. Use spotters in later sets. Start at approximately 65% of 1RM
Mick, Josh, and Joe crushing split jerks!

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