WOD August 21, 2019 (Wednesday)

Gymnastics: Tabata
Rds 1-4: V Ups
Rds 4-8: Hollow Rocks

Weightlifting: Deadlift (3 RM)
12 Min to establish 3 RM touch and go deadlift.

You do not need to hit 3 reps for every warm up set.

We recommend starting at 50% and doing doubles

*Record 3RM you will need it in the coming weeks

WOD: 4xE4MOM -WORK FOR 3 MIN, REST FOR 1 MIN

10 Push Ups
1 Rope Climbs
Max Reps Hang Power Clean 95/135
4xE4MOM-WORK FOR 3 MIN, REST FOR 1 MIN

20 Push Ups
1 Legless Rope Climbs
Max Reps Hang Power Clean 125/155

*SCORE IS TOTAL OF HANG POWER CLEANS EACH ROUND

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