CrossFit One World

Try for Free
Start Now

Skinny Dip or Chunky Dunk

CrossFit One World – CrossFit

Clean Complex (E2MOM for 10 Minutes @ 90% of 1RM Clean & Jerk)

Deadlift

Hang Power Clean

Power Clean

Front Squat

Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

6 Ring Dips

6 Front Squats (135/95 lb)

200M Run

RX+ (125/155)

On a 15 minute clock, perform 6 Ring Dips then 6 Front Squats (start with the barbell on the ground). Then, run 200m. Repeat as many times as possible until the 15 minutes is up.
Scaling Options:

Banded Ring Dips

Box Tricep Dips

Search

Popular Posts

  • 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

Categories

Archives

Tags