WOD March 29, 2019 (Friday)

Skill Work: Ring Dips
5xEMOM
5-7 Ring Dips
*Work on kipping technique

Weightlifting: Deadlift
E2MOM
6 sets of 3
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 80%
3 @ 80%

WOD: Annie (For Time)
50-40-30-20-10
Double-unders
Sit-ups

CrossFit – Sat, Aug 3

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 65% of 1rm max) Metcon (No Measure) 21 Minute AMRAP 100M Row 11 Squat Cleans (95/65) 9 Pull Ups 7 Rope Climbs
CrossFit – Fri, Aug 2

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 70% Increase Weight by 5 every set) Metcon (Time) 5 Round for time 200 m Run 10 Push Jerk 20 Cross Body Mountain Climber 10 V-ups Time Cap 20 Min Rx 135/95
CrossFit – Thu, Aug 1

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Pull up 15 Lateral Burpee over bar 10 Power Snatches Rx 115/85 Rx + Bar 135/105 Replace Pull up 5 Ring/Bar Muscle…

CrossFit One World