WOD February 17, 2020 (Monday)

Weightlifting: Snatch 6xE2MOM
2 x 2 @ 60%
2 x 2 @ 65%
2 x 2 @ 70%

Clean and Jerk 6xE2MOM
2 x 2 Clean + 1 Jerk @ 60%
2 x 2+1 @ 65%
2 x 2+1 @ 70%

WOD: 10 Minute AMRAP
3 – 6 – 9 – 12 – 15 …..
DBx1 Weighted Box Step Up 35/50
Deadlift 155/225

CrossFit – Sat, Jan 11

CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
CrossFit – Fri, Jan 10

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit – Thu, Jan 9

CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115

CrossFit One World