WOD November 11, 2015 (Wednesday)

Snatch + Snatch Balance + OHS
4 x 1 @ 65%-68% of snatch

Complete for time:
33 Push Press 135/95
33 Push Jerk
33 Split Jerk

*100m run every time the bar hits the ground

CrossFit – Mon, Jul 29

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Power Clean 10 Front Squat 10 KB Box Step up 10 Cal Row Rx Bar 135/95 KB 53/35 RX+ Bar 155 KB…
CrossFit – Sun, Jul 28

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @70 1 RM5) LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95
CrossFit – Sat, Jul 27

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)

CrossFit One World