Skill Work: Tabata Pull Ups – Kipping, RX+: Chest To Bar Pull Ups
Score is Lowest Round, Stay Consistent!!
Weightlifting: Back Squat + Front Squat Complex
E2MOM 14 Minutes of 3 BS + 3 FS 80% of your 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!
WOD: CrossFit Games Open 11.1
10-Minute AMRAP of:
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 55% Body Weight Increase weight by 5 every set 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 5 Rounds for time 20 Double Unders 15 Sit up 10 Devil’s Press Rx 50/35 Time CAP 20 Mins
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Power Clean 10 Front Squat 10 KB Box Step up 10 Cal Row Rx Bar 135/95 KB 53/35 RX+ Bar 155 KB…
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @70 1 RM5) LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95
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