Crossfit 6/21/22

CrossFit One World – CrossFit

Power Clean

E2MOM x 5

1 Clean Pull + 1 Hang Clean + 2 Clean

Start at 65% 1 RM Clean

For time:

90 Double Unders

40 Abmat Situps

30 Goblet Squats 50/35 lbs

20 Dumbbell Snatches, 50/35 lbs

Rest 5 mins

10 Dumbbell Snatches, 50/35 lbs

20 Goblet Squats 50/35 lbs

30 Abmat Situps

60 Double Unders

Time cap: 20 mins

Try to push hard through the lower volume back half of this workout
Modifications:

Single Unders 90/60

Wall Balls 14/10

Dumbbells 35/20

CrossFit – Sat, Jan 11

CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
CrossFit – Fri, Jan 10

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 – Thu, Jan 9

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