Tabata wall balls
EMOM 10 mins. 1 C&J at 80-85%
work on consistent technique on the catch of the clean and really keeping the elbows up. We are looking to increase work capacity at a high percentage of your max clean and jerk.
AMRAP 15 mins.
20 push-ups
10 deadlifts 155/225
200m run
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 5 Deadlift @ 65% 1 RM ) LVL 2 Death Gigas (Time) 5 Rounds for Time 20/15 Cal Row 15 Goblet Squats 53/35 20 Double Under 15 Russian KB 53/35 RX+ 5 Rounds 20/15 Assault Bike 10 Goblet Squat 70/53 20 Double Under 10 Russian KB…
CrossFit One World – CrossFit 190117 P Mod (Time) For time: 10 pull-ups 20 push-ups 30 squats Row 3,000 m 15 pull-ups 30 push-ups 45 squats Row 2,000 m 20 pull-ups 40 push-ups 60 squats Row 1,000 m Split up the work however you’d like. RX+ with weighted vests Time cap 25 minutes
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) CFOW Benchmark…
