WOD May 23, 2018 (Wednesday)

Skill Work: Max Duration Hand Stand Hold
Go for a max HS hold either free standing or against the wall

Weightlifting: Front Squat
E2MOM 12 mins 4 F.S at 75-80% of your 1 rep max

WOD: Max rounds in 3 minutes of:

3 Over Head Squats 95/65 RX+:135/95
6 Power Snatch 95/65 RX+:135/95
9 Toes To bar

Rest 1 minute. Repeat for a total of 5 cycles

SCORE LIKE YOU WOULD “THE CHIEF” – Score each cycle separately and don’t forget to pace yourself! It’s a good idea to treat this workout like you would a Tabata style workout trying to achieve the same score in each cycle. You have 19 minute workout and a total of 15 minutes of work so plan for a longer workout!

Search

Popular Posts

CrossFit – Thu, Jan 16

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 – Wed, Jan 15

CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53
CrossFit – Tue, Jan 14

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 Grit (Time) With a Running Clock in 14 minutes From…

CrossFit One World