SKILL WORK: Ring Dips & Strict Pull Ups
EMOM 6 minutes:
5 Ring Dips
3 Strict Pull Ups
WEIGHTLIFTING: Overhead Squat
E2MOM 12 minutes 5 OHS at 65-70% of 1RM
WOD:
For time:
800 meter run
4 Rounds of DT, RX+: 5 Rounds
12 Deadlifts, 155/105lbs
9 Hang Power Cleans, 155/105lbs
6 Push Jerks, 155/105lbs
800 Meter Run
Todays wod will include the famous hero wod DT in between the half mile runs.
*Cap 20 minutes*
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…
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
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
