Skill Work: Pistols
EMOM 7 minutes straight set alternating pistols
Weightlifting: Back Squat
E2MOM 14 minutes 6 back squats @ 65% of 1rm
WOD:
Crossfit Games Open 17.1
For Time:
10 Snatches
15 Burpee Box Jump Overs
20 Snatches
15 Burpee Box Jump Overs
30 Snatches
15 Burpee Box Jump Overs
40 Snatches
15 Burpee Box Jump Overs
50 Snatches
15 Burpee Box Jump Overs
M: 50lb Dumbell, 24″ box
F: 35lb Dumbell, 20″ box
*Time Cap: 20 minutes
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
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