WODs

CrossFit WOD, September 14, 2020

By September 13, 2020No Comments

Dream Gone Bad

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (E2M x 5, 5 Reps Increasing)
Every 2 minutes for 5 rounds, perform 5 Front Squats off the rack. Increase the weight each round to your comfort level. Focus on form and positions. Record your heaviest 5.

Metcon
Dream Gone Bad (Time)
5 Rounds for time: 10 Min Cap

9 Thrusters
12 Toes to Bar

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

* STIMULUS * Choose a weight you can do all 9 Thrusters unbroken. Break up your T2B from Round 1 to avoid small sets towards the end.

Mods –
1.) Thruster weight
2.) Kipping knee-ups/V-ups

Extra Work
Half Kneeling Single Arm Dumbell Press (3 x 10 each arm)
Holding a pair of DB. Same weight all 3 sets.
Hollow Body Holds (3 x :45 )
Shoot for :45 unbroken seconds.