WOD April 5, 2018 (Thursday)

Gymnastics: Muscle-ups
EMOM 6 mins 1 ring muscle up 2 bar muscle up

Weightlifting: Deadlift
E2MOM 12 MINS 6 Deadlifts at 65% of your 1 RM

WOD: AMRAP 12 minutes

CrossFit – Sun, Aug 4

CrossFit One World – CrossFit LVL – Clean Complex (12 Min E2MOM Complete 1 or 2 cycles @ 65% Hang Power Clean Increase 5-10 every other set) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL Clean High Pull (6 Min EMOM 2 Clean Pulls @ 90%-105% Clean) LVL 1…
CrossFit – Sat, Aug 3

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 65% of 1rm max) Metcon (No Measure) 21 Minute AMRAP 100M Row 11 Squat Cleans (95/65) 9 Pull Ups 7 Rope Climbs
CrossFit – Fri, Aug 2

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 70% Increase Weight by 5 every set) Metcon (Time) 5 Round for time 200 m Run 10 Push Jerk 20 Cross Body Mountain Climber 10 V-ups Time Cap 20 Min Rx 135/95

CrossFit One World