Skill Work: Strict Pull Ups
5xEMOM 5-7 Strict Pull Ups
*Add weight as needed
Weightlifting: Jerk
6 x E2MOM 2 Push Jerk + 2 Split Jerk
2+2 @ 75%
2+2 @ 80%
2+2 @ 80%
2+2 @ 85%
2+2 @ 85%
2+2 @ 85%
WOD: 3 Minute AMRAP
10 T2B
30 DU
Rest 1 Minute then
6 Minute AMRAP
15 T2B
50 DU
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…
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
