WOD July 18, 2017 (Tuesday)

Skills: Pistols

EMOM for 6 mins of 8 alternating pistols

Weightlifting:Bench Press

E2MOM 14 MINS 2 BENCH PRESS AT 80%

WOD: Fran (For Time)
21-15-9 of:
Thrusters, 95# / 65#
Pull-ups
Time cap: 15 mins

We haven’t done the dreaded Fran in a while, so let’s go after it and get your name up on the challenge board!

Make sure to lock out fully at the top of the thruster with the hip crease below knee level at the bottom.

Break up the pull ups and/or thrusters to your work capacity level as needed. Do not burn-out right out of the gate!

CrossFit – Thu, Jan 9

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
CrossFit – Wed, Jan 8

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
CrossFit – Tue, Jan 7

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)

CrossFit One World