WODs

CrossFit WOD, February 6, 2019

By February 5, 2019 No Comments
Boss of Manikins

Warm-up
Warm-up
Coach’s Choice

Weightlifting

E2MOM
Overhead Squat (E2MOM x 5, 3 Reps increasing )
Every 2 minutes for 10 minutes, perform 3 Overhead Squats off the rack. Increase the weight each set and record your heaviest 3.

Metcon
Goblet of Fire
For time: 12 Min Cap

80 Double Unders
20 Overhead Squats
60 Double Unders
15 Overhead Squats
40 Double Unders
10 Overhead Squats
20 Double Unders
5 Overhead Squats

Rx = 75/55#
Rx+ = 95/65#

Scaling – 1.) DU attempts/Singles 2.) OHS weight/Front Squat or Back Squat

Extra Work
GHD Hold (3 x :45)
Upstairs on GHD. Hands at side or on handles for assistance.
Plank (4 x 1:00)
Forearm plank. 1:30 rest before going back to GHD hold.