9082021

CrossFit One World – CrossFit

Metcon (Comptrain Benchmark)

“Frank the Tank” Part 1

AMRAP 5:

Buy-In: 40 Wall Balls (20/14)

AMRAP in Time Remaining:

12 Deadlifts (135/95)

12 Barbell Facing Burpees

Rest 5 Minutes

“Frank the Tank” Part 2

AMRAP 5:

Buy-In: 30 Wall Balls (20/14)

AMRAP in Time Remaining:

9 Deadlifts (185/135)

9 Barbell Facing Burpees

Rest 5 Minutes

“Frank the Tank” Part 3

AMRAP 5:

Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining:

6 Deadlifts (225/155)

6 Barbell Facing Burpees

Core

Accumulate 2:00 L-Sit on Parallettes.

CrossFit – Wed, Jul 24

CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 50% Body Weight Increase weight by 5 Every Set 10 Push Up (Right after Pendlay)) Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches Handstand Push Ups Box Jump Overs Rx Bar 75/55 Box 24/20 RX+ 115/85 Box 30/24 Time Cap…
CrossFit – Tue, Jul 23

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for Time 15/12 Cal Row 15 Wallballs 15 DB Sumo Deadlift High Pull 15 Sprawls Rx WB 20/14 DB 50/35 Rx+ WB 30/14 DB 70/50 One DB for…
CrossFit – Mon, Jul 22

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Toes to Bar 8 Push press 10 Lateral Burpees 100 m Run Rx 115/75