Weightlifting: Back Squat 3xE3MOM
3 x 10 Back squat @ 70%
3 x 10 bent over row between sets
*Super set the movements, complete both squats and row in each 3 min interval
WOD: 21xEMOM – For Time
1 – 15/10 Cal row
2 – 6 Burpee over DB + 30 DU
3 – 6 Burpee over DB + 6 DBx2 Thrusters 50/35
CrossFit One World – CrossFit 190130 P Mod (Time) Complete the following chipper: Bike 50 cals Row 50 cals Every 3 minutes, 3 synchronized clean and jerks – 80% of 1RM You go, I go – switch off whenever for the calories. C&J synchronize points: (1) at the ground and (2) at the top of…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) Row Your Boat Annie (Time) For Time: 50-40-30-20-10 DU’s Sit-Ups 25-20-15-10-5 Calorie Row RX+: Calorie Bike
