WOD August 20, 2019 (Tuesday)

Row Repeats: Row
10x100M Row
rest :15
Score is the total time it takes you to row ten 100M intervals including rest.

Weightlifting: 10 RM Back Squat
10 RM Back Squat
12 Min to establish 10 RM

*It is highly advised that you do not do 10 reps for every warm up set. Warm up with reps of 3, 5, 7

*Record your 10RM as you will need this in the following weeks

WOD: 15 Min AMRAP
30 OH Squat 85/115
30 T2B
30 HSPU

Rx+
15 Min AMRAP
30 OH Squat 105/155
30 GHD
30 Strict HSPU

*Everytime you break complete 30 DU

CrossFit – Tue, Aug 13

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Chest to Bar 10 Overhead Squat 8 Bar facing Burpees Rx Bar 95/65 RX+ Bar 115/85 8 Ring/Bar Muscle up. Replace Chest…
CrossFit – Mon, Aug 12

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
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

CrossFit One World