WOD June 27, 2018 (Wednesday)

Skill Work: Take 5 minutes and then choose either A,B, or C to establish a new baseline of unbroken reps

A: Max Unbroken Set Ring Muscle Up (AMRAP – Reps)
Establish a person best of unbroken ring muscle ups

B: Max Unbroken Bar Muscle Up set (AMRAP – Reps)
Establish a new unbroken set of BMUs

C: Max Unbroken Pull Ups (AMRAP – Reps)
Max Unbroken Pull Ups without coming off the bar

Weightlifting: Back Squat (3-3-3)
E3MOM of back squats. Start at 85% of your 1 RM for set 1 and build up to a new 3 rep max

WOD: For time -CAP 20 minutes

CrossFit – Thu, Jan 16

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 – Wed, Jan 15

CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53
CrossFit – Tue, Jan 14

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 Grit (Time) With a Running Clock in 14 minutes From…

CrossFit One World