WOD December 4, 2018 (Tuesday)

Warm-up: 5 Min EMOM
3-5 Weighted Pull Ups

Weightlifting:
Front Squat (5 x 3)
Every :90
5 x 3 @ 80%+

WOD: For Time

  • 500 M Row
  • 40 DB Deadlift 35/45
  • 30 Pull Ups
  • 20 DB Thrusters
  • 10 Push Ups

-Use 2 DB
-DL standard, only one head needs to touch the floor

Search

Popular Posts

  • CrossFit – Mon, Aug 12

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins

  • CrossFit – Sun, Aug 11

    CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205

  • CrossFit – Sat, Aug 10

    CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders

Categories

Tags

There’s no content to show here yet.