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 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 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 – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
