WOD June 14, 2017 (Wednesday)

STRENGTH: Weighted Pull-ups
EMOM 6 minutes 4 weighted pull ups

WEIGHTLIFTING: Deadlift & Farmers Carry
E2MOM 14 minutes
Odd minute: Uneven Farmers Carry to the 20 meter mark and back M:32/24, F:24/16 kg
Even min: 3 Deadlifts at 75% 1RM

WOD:
EMOM 11 Minutes *Perform all three components in the same minute*
Choose A or B -not both
A) 6 Burpees, 6 Wall Balls (20/14lb), 6 Toes to Bar
B) 7 Burpees, 5 Medicine Ball Cleans (20/14lb), 3 Toes to Bar, 1 Strict Pull up

*Score is the total number rounds completed all within the minute. If you do not complete the round in the minute just continue with the next round from the top
i.e if you completed all the components for all 11 rounds within the minute, your score will be 11.

Search

Popular Posts

CrossFit – Sun, Jan 12

CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…
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…
CrossFit – Fri, Jan 10

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