Skill Work
Weighted Pull-ups (EMOM 6 mins 4 Weighted Pull ups)
Weightlifting
Deadlift (E2MOM 10 Mins 3 Deadlifts at 85% of 1 RM )
Metcon (AMRAP – Rounds and Reps)
AMRAP 11 Mins of
- 30 Double Unders
- 3 Bar Muscle ups
- 400 meter run
WOD April 12, 2017 (Wednesday)
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CrossFit – Sun, Aug 11
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
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CrossFit – Sat, Aug 10
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
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CrossFit – Fri, Aug 9
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM (5 Set) 20 Double Unders 10 DB Step Up (Two DB) 20 Air Squat 100 m Run Rx DB 40/25 Rx+ DB 50/35
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