CrossFit - Mon, Jan 16 - CrossFit One World

CrossFit – Mon, Jan 16

CrossFit One World – CrossFit

Deadlift (5 Rounds for weight)

Deadlift

E2MOM x 5

5 Reps @ 70-75% 1 RM
Like last week, we are working on touch and go, or fast singles but with a slightly heavier weight.

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Metcon (Time)

For time:

21 Kipping Handstand Push-ups

5 Rope Climbs, 15/12 ft

15 Kipping Handstand Push-ups

4 Rope Climbs, 15/12 ft

9 Kipping Handstand Push-ups

3 Rope Climbs, 15/12 ft

6 Kipping Handstand Push-ups

2 Rope Climbs, 15/12 ft

3 Kipping Handstand Push-ups

1 Rope Climb, 15/12 ft

20 Minute Time Cap

Scaling Options:

– Reduce Reps: 15-12-9-6-3 / 4-3-2-1-1

– Rope Climb Attempts

– Reduced ROM HSPU

– 1 Wall Walk per 3 HSPU

– Seated Dumbbell Press

– Hand Release Push Ups

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