Skill Work – Every :30 for 2 Min for 3 Rounds
:00-:30: Hollow Hold
:30-:60: Arch Hold
:60-:90: Beat Swings
:90-1:20: Rest
*All on Bar
Weightlifting: Deadlift
6 x E2MOM
4 @ 75%
4 @ 75%
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 85%
*Does not have to be touch and go
WOD: 3 RFT
12xEMOM
Minute 1: T2B
Minute 2: Ring Dips (Scale to Push Ups, if needed)
Minute 3: 50 ft Farmers Walk, mixed weight
Rx+
12xEMOM
Minute 1: GHD Sit Ups
Minute 2: Ring Muscle Ups
Minute 3: 50 ft Farmers Walk, mixed weight
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 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
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 Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
