Skill Work:
-10 minutes
-Review different techniques for weighted box step ups
-Go over Sumo Deadlift High Pull (SDHP) standards
A heavy variation of Isabel is the strength portion for the day. Focus on good technique while trying to finish under the time cap.
WOD: Heavier Isabel (For Time – Cap 10 Minutes)
30 Power Snatches 105/155
Rx+
Heavy Isabel
30 Power Snatches 125/155
Shoot for sub 6 minutes
WOD: 3 RFT
15 WB 14/20
15 Weighted Box Step Ups 35/50 DBx2
15 SDHP 65/95
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 50% Body Weight Increase weight by 5 Every Set 10 Push Up (Right after Pendlay)) Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches Handstand Push Ups Box Jump Overs Rx Bar 75/55 Box 24/20 RX+ 115/85 Box 30/24 Time Cap…
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for Time 15/12 Cal Row 15 Wallballs 15 DB Sumo Deadlift High Pull 15 Sprawls Rx WB 20/14 DB 50/35 Rx+ WB 30/14 DB 70/50 One DB for…
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Toes to Bar 8 Push press 10 Lateral Burpees 100 m Run Rx 115/75
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