WOD March 28, 2017 (Tuesday)

Tabata:
Front rack weighted lunges alternating steps
E2MOM: 10 minutes
4 Deadlifts at 70-75% of 1rm

AMRAP: 9 minutes
5 Hang power cleans 95/135
10 Box jumps 20/24
15 Toes to bar

CrossFit – Mon, Aug 5

CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 55% Body Weight Increase weight by 5 Every set 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 5 Rounds for time 3 Wall walks 6 Hang Power Clean 12 Lateral Hops over Bar 24 Sit ups…
CrossFit – Sun, Aug 4

CrossFit One World – CrossFit LVL – Clean Complex (12 Min E2MOM Complete 1 or 2 cycles @ 65% Hang Power Clean Increase 5-10 every other set) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL Clean High Pull (6 Min EMOM 2 Clean Pulls @ 90%-105% Clean) LVL 1…
CrossFit – Sat, Aug 3

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 65% of 1rm max) Metcon (No Measure) 21 Minute AMRAP 100M Row 11 Squat Cleans (95/65) 9 Pull Ups 7 Rope Climbs

CrossFit One World