Skill Work: Muscle-ups
EMOM 6 minutes 1 Ring Muscle Up + 3 Ring Dips
Weightlifting: Deadlifts & Rope Climbs
EMOM 14 minutes -alternating deadlifts and rope climbs
ODD Minute: 5 Deadlifts @ 65% of 1rm
Even Minute: 1 Rope Climb
WOD:
4 Rounds for Time:
15 Wall Balls 20/14lbs, 10/9 ft target
12 Toes to Bar
9 Power Cleans 135/95
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…
