WOD August 21, 2019 (Wednesday)

Gymnastics: Tabata
Rds 1-4: V Ups
Rds 4-8: Hollow Rocks

Weightlifting: Deadlift (3 RM)
12 Min to establish 3 RM touch and go deadlift.

You do not need to hit 3 reps for every warm up set.

We recommend starting at 50% and doing doubles

*Record 3RM you will need it in the coming weeks

WOD: 4xE4MOM -WORK FOR 3 MIN, REST FOR 1 MIN

10 Push Ups
1 Rope Climbs
Max Reps Hang Power Clean 95/135
4xE4MOM-WORK FOR 3 MIN, REST FOR 1 MIN

20 Push Ups
1 Legless Rope Climbs
Max Reps Hang Power Clean 125/155

*SCORE IS TOTAL OF HANG POWER CLEANS EACH ROUND

CrossFit – Fri, Jan 10

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 – Thu, Jan 9

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 – Wed, Jan 8

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…

CrossFit One World