WOD November 9, 2017 (Thursday)

Skill Work: Tabata

Alternating Super Man/Hollow rock hold

Weightlifting:Squat Clean plus Two Jerks
EMOM 10 MINS 1 SQUAT CLEAN + 2 JERKS START AT 70%

This complex is a combination of a full clean from the ground followed by two jerks

WOD: (For Time) 100 bar facing burpees at the top of every minute UNTIL COMPLETION then 4 SUMO DEADLIFT HIGH PULLS 95/65

At the top of every minute, start the workout with the 4 Sumo Deadlift High pulls then complete as many bar facing burpees in the remaining minute.
In the second minute, start with the 4 Sumo Deadlift High pulls then continue where you left off at the bar facing burpees.
In the third minute, start with the 4 Sumo Deadlift High pulls then continue where you left off at the bar facing burpees.

Repeat on each minute until you have reached 100 bar facing burpees.

TIME CAP: 20 MINS

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 – Wed, Jan 8

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…

CrossFit One World