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 – Tue, Aug 13

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Chest to Bar 10 Overhead Squat 8 Bar facing Burpees Rx Bar 95/65 RX+ Bar 115/85 8 Ring/Bar Muscle up. Replace Chest…
CrossFit – Mon, Aug 12

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
CrossFit – Sun, Aug 11

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205

CrossFit One World