TABATA: Toes-To-Bar
Score here is your smallest set
WEIGHTLIFTING: Klokov Complex
E2MOM 12 minutes -1 Klokov clean and jerk complex:
1 Clean Deadlift
1 Clean
1 Pause Front Squat
1 Push Press
1 Split Jerk with a Pause in the Dip
Start @ 60% OF 1 RM CNJ, go up in weight if you are feeling comfortable
WOD:
7 Rounds for time:
5 pull ups
10 air squats
15 situps
200 meter run
RX+ weighted vest
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…
