Gymnastics: 5xEMOM
5-7 Strict Pull Ups
*If 7 pull ups are easy, do weighted
Weightlifting: Back Squat (6 x 5)
6xE2MOM
6 x 5
Last week’s 10RM + 5lbs
WOD: 15 Min AMRAP
50 Ft DBx1 OH Walking Lunge 35/50*
40 Cal Row
30 WB 14/20
100 DU
RX+
15 Min AMRAP
50 Ft DBx1 OH Walking Lunge 50/70
40 Cal Bike
30 WB 20/30
100 DU
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 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 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
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