Capacity: Max Effort 500m Row for Time
Weightlifting: Paused Front Squat
E2MOM 12 mins 5 Paused (2 seconds) Front Squat @ 70-75%
WOD: For Time – CAP 20 minutes
15-12-9-6-3 *
Heavy thrusters are on the menu today! Each round doesn’t need to be unbroken but we’re looking for a weight you could do those bigger rounds in two to three sets. Keep those feet flat on the ground force your chest and elbows up throughout the squat.
CrossFit One World – CrossFit Bench Press (12 Min E2MOM 5 Bench Press @ 60% 1 RM Bench Press Increase by 5 every set.) LVL 2 Landscaper (Time) 4 Rounds for Time 20 Wallball 20/14 10 DB Man makers 20 Double under 10 DB Hang Power Clean RX 35/15 Rx+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 %…
