CrossFit One World

Try for Free
Start Now

WOD September 7, 2017 (Thursday)

Skill Work: Muscle-ups
EMOM 8 mins  1 ring muscle up and 1 bar muscle up, i.e both in the same minute.

 

Weightlifting: Back Squat
E2MOM 12 Mins 5-5-4-3-2-1. Today we will follow the rep scheme 5-5-4-3-2-1 on the back squats you will perform 5 on the first two sets and then 4,3,2,1.

Increase weight from round to round, you will record you heaviest single of the day.

 

WOD: (AMRAP for Time)

  • 4 bar muscle-ups (substitute with 6 chest to bar PU)
  • 12 alternating one-arm dumbbell snatches (6 each/50/35)
  • 24 double unders (48 singles)
  • 200m run

Cap 12 minutes.

Search

Popular Posts

  • CrossFit – Tue, Jan 14

    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 Grit (Time) With a Running Clock in 14 minutes From…

  • CrossFit – Mon, Jan 13

    CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (8 Rounds for reps) 16 Min E2MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50

  • CrossFit – Sun, Jan 12

    CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…

Categories

Archives

Tags