SKILL & STRENGTH: Muscle-ups & Ring Dips
EMOM 5 minutes of 1 Ring Muscle up plus 3 ring dips
WEIGHTLIFTING: Deadlifts & Rope Climbs
EMOM 12 minutes 5 DL at 70% of 1 RM, 2 rope climbs
Odd minute: 5 DL at 70%
Even minute: 2 rope climbs
WOD: 5 Cycles
AMRAP in 3 minutes of:
3 Hang Power Snatch 115/85lb
6 Push-ups
9 Box Jumps 24/20
*Rest 1 minute. Repeat for a total of 5 cycles. Start where you left off on the previous cycle.
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…
