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 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 – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)
CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Rowing Pains (Time) For Time: 800/650 Meter Row 3 Rounds:…
