Skill Work: Alternating Tabata
Single Unders
Double Unders
WOD: Heavier Grace (Cap 10 Minutes)
A heavy variation of Grace is the strength portion for the day. Focus on good technique while trying to finish under the time cap.
30 Power Clean and Jerks 115/155
Rx+ Heavy Grace
30 Power Clean and Jerks 125/175
Shoot for sub 6 minutes
WOD: 10 Min AMRAP
12 FR Lunge 95/135
12 Push Press
30 DU
Rx+
10 Min AMRAP
12 FR Lunge 105/155
12 Push Press
30 DU
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP
There’s no content to show here yet.
