Skill Work & Strength: Bar Muscle-ups
EMOM 5 minutes -max unbroken set of bar MU
Weightlifting: Torokhity Complex
E2MOM 12 minutes 1 Torokhity complex work at 65%-75% of 1RM
Torokhity Complex is:
Snatch +
Snatch Balance +
Overhead Squat
WOD:
For time: *Cap-20 minutes*
21 Thrusters 95/65
600 Meter run
15 Thrusters
400 Meter run
9 Thrusters
200 Meter run
WOD 2: Optional
Rest two minutes upon completion of the WOD 1 and do 10 tire flips for time
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 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…
