Crossfit 1/28/2022

CrossFit One World – CrossFit

Strength

Back Squats (8-8-8-8-8+)

E2MOM x 5

Back Squats

4 Sets of 8 @ 70% of 1RM

1 Sets of 8+ @ 70%

Using same weight you used from last week

FLOW: Complete 4 sets of 8 back squats. For the final set, complete 1 set of 8 or more back squats. This is essentially a “near max set.” Leave 2-3 reps in the tank.

SCORE: Enter reps completed for the set of 8+

Metcon

Metcon (Time)

5 Rounds For Time:

30 Double Unders/45 Singles

15 Overhead Squats 95/65 lbs

3 Rope Climbs (15ft.)

Scale: Rope Climbs

– Reduce Reps

– Climb 8-10 ft.

– 3 Pull Ups per Rope Climb

Search

Popular Posts

CrossFit – Sat, Jan 11

CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
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 One World