Muscle-ups & Bar Muscle ups:
EMOM 8 minutes, 2 BMUs on even min, 1-2 RMU on odd
Weightlifting: Power Clean + Push Jerk Complex
EMOM 10 minutes, 1 power clean 1 push jerk @ 75%. Work up as you feel comfortable and record your heaviest single
WOD:
FOR TIME:
CAP: 20 MINS
21 Deadlifts 225/155
3 rope climbs
15 Deadlifts 225/155
3 Rope Climbs
9 Deadlifts 225/155
3 Rope Climbs
RX+: LEGLESS
sub 5 pull ups 5 seated standing up rope pulls for scale
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
