WOD February 26, 2018 (Monday)

Skills: Toes-To-Bar

Tabata Strict Toes to bar. For those that struggle with full strict toes to bar, look to do strict knee raises close as possible to the elbows.

Weightlifting: Back Squat + Front Squat Complex
E3MOM for 15 Minutes of 1 Front Squat plus 2 Back Squats @ 95% of your 1 Rep Max Front Squat.

This complex is a combination of both back squats and front squats all from the rack based on a percentage of your 1 RM Front Squat! Make sure to start with your front squats FIRST off the rack and look to go for a max in this complex!!

WOD: For time – CAP 20 minutes
18-15-12 of:

Thrusters (rx: 115/75, rx+: 135/95 lb)
400M Run after each round of Thrusters

Search

Popular Posts

CrossFit – Tue, Dec 24

CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (Time) For Time 5 Rounds 10 Box Jumps 5 Front Squat 10 Burpees Rx Box 24/20 Bar 135/95 Rx+ Box 30/24…
CrossFit – Mon, Dec 23

Announcements Holiday schedule: Christmas Eve, 12/24 Open gym: 11am-1pm Christmas Day, 12/25 CLOSED Merry Christmas to you and your family! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds…
CrossFit – Sun, Dec 22

CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…

CrossFit One World