WOD May 2, 2019 (Thursday)

Weightlifting: Bench Press
6 x E2MOM
3 @ 70%
3 @ 70%
3 @ 75%
3 @ 75%
3 @ 80%
3 @ 85%

*4 sec negative, 1 sec hold, explode out of bottom of rep

WOD: 3 Rounds For Time
10/15 Cal Row
10 Alt DB Snatches 35/50

Rest 2 minutes then

3 Rounds
200M Run
20 Pull Ups

Rest 2 minutes then

3 Rounds
30 DU
20 DBx1 Hang Clean and Jerk (10R/10L)

Rx+
3 Rounds
18/20 Cal Row
10 Alt DB Snatches 50/70

Rest 2 minutes then

3 Rounds
200M Run
20 Pull Ups

Rest 2 minutes then

3 Rounds
30 DU
20 DB x1 Hang Clean and Jerk (10R/10L)

CrossFit – Sat, Jan 11

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 – Fri, Jan 10

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 – Thu, Jan 9

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

CrossFit One World