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 – Fri, Jan 10

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 – Thu, Jan 9

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 – Wed, Jan 8

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…

CrossFit One World