WOD June 1, 2017 (Thursday)

TABATA: Squat Holds
Bottom of the squat kettle bell hold with 24/16 KG

WEIGHTLIFTING: Deadlifts
E3MOM 15 minutes 3 DL work up to a NEW 3RM

WOD: AMRAP 15 minutes
12 Wall Balls 20/14
10 Dumbell Push Press 50/35
8 Burpees
200 Meter run

CrossFit – Tue, Aug 6

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 – Mon, Aug 5

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…
CrossFit – Sun, Aug 4

CrossFit One World – CrossFit LVL – Clean Complex (12 Min E2MOM Complete 1 or 2 cycles @ 65% Hang Power Clean Increase 5-10 every other set) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL Clean High Pull (6 Min EMOM 2 Clean Pulls @ 90%-105% Clean) LVL 1…

CrossFit One World