WOD December 18, 2017 (Monday)

Skill Work: Double Unders
EMOM 6 minutes
30 double unders + 3 strict pull ups -sub for ring rows for pull ups

Weightlifting: Deadlift
E2MOM 16 minutes 2 DL and rope climbs
Odd minute: 2 DL at 80% of 1 rm
Even minute: 1 rope climb

WOD:
“Death by Thrusters”
EMOM 20 minutes:
Odd minute: 10 thrusters on 95/65
Even minute: 10 pull ups

rx+ 115/75, CHEST TO BAR Pull ups

*score is how many rounds out of 20 you get through
for example: if you get through the 14th minute but only get 5 thrusters by the end of minute 15 your score is 14+5

Search

Popular Posts

CrossFit – Wed, Jan 15

CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53
CrossFit – Tue, Jan 14

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 Grit (Time) With a Running Clock in 14 minutes From…
CrossFit – Mon, Jan 13

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (8 Rounds for reps) 16 Min E2MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50

CrossFit One World