Strength: Push Jerk 3xE2MOM
3 Push Jerk
*use 65% of Split Jerk
Split Jerk 3xE2MOM
3 Split Jerk
*use 75% of Split Jerk
WOD: 9 Minute AMRAP
1, 2, 3, 4, 5….
Rope Climb
5, 10, 15, 20, 30…
Thruster
RX – 95/65
WOD January 15, 2020 (Wednesday)
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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…
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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