Skill Work:
Every :30 for 2 Min intervals for 3 Rounds
1:Hollow Hold
2:Hollow Rock
3:V-Ups
4:Rest
Weightlifting:Bench Press (4 @ 60%, 70%, 70%, 75%, 75%, 75%)
E2MOM
6 sets of 4 Bench Press 4 @ 60%
4 @ 70%
4 @ 70%
4 @ 75%
4 @ 75%
4 @ 75%
*4 sec negative, 1 sec hold, explode out of bottom of rep
WOD: 15 Min AMRAP
30 Goblet Squats
15 T2B
30 American KBS 35/50
RX+
15 Min AMRAP
30 Goblet Squats
15 GHD Sit Ups
30 American KBS 50/70
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
