Skill Work & Strength: Bar Muscle-ups
EMOM 5 minutes -max unbroken set of bar MU
Weightlifting: Torokhity Complex
E2MOM 12 minutes 1 Torokhity complex work at 65%-75% of 1RM
Torokhity Complex is:
Snatch +
Snatch Balance +
Overhead Squat
WOD:
For time: *Cap-20 minutes*
21 Thrusters 95/65
600 Meter run
15 Thrusters
400 Meter run
9 Thrusters
200 Meter run
WOD 2: Optional
Rest two minutes upon completion of the WOD 1 and do 10 tire flips for time
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Mighty Thor (AMRAP – Rounds and Reps) 18 Min AMRAP: 5 Goddess Makers 10 Box Jump Overs 15 Alt DB Snatch 1 Goddess Maker is: Push Up 1st Arm DB Row Other…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 70% Increase Weight by 5 every set) Metcon (Time) For Time Buy in/out 500 m Row 4 Rounds 25 Wallball 15 KB Russian Swing Rx WB 20/14 KB 53/35 RX+ WB 30/20 KB 70/35
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 55% Body Weight Increase weight by 5 Every set 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 5 Rounds for time 3 Wall walks 6 Hang Power Clean 12 Lateral Hops over Bar 24 Sit ups…
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