Skill Work: Weighted Pull-ups
EMOM 6 minutes 5 weighted pull ups
Weightlifting: Back Rack Lunge
E2MOM 8 mins 8 Back Rack Lunges (4 each leg) at 50% of 1 rm back squat
WOD:
For time:
21 Thrusters 75/45
5 Rope Climbs
15 Thrusters 75/45
3 Rope Climbs
9 Thrusters 75/45
1 Rope Climb
Rx+ LEGLESS ROPE CLIMBS
TIME CAP: 20 minutes
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 53/35(2-DB) RX+70/50(2-DB)
CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Rowing Pains (Time) For Time: 800/650 Meter Row 3 Rounds:…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump10 Min to Establish a Max Height Box Jump LVL 1 Boost Jump (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Power Snatch Min 2: Floor Thruster Min 3: Hang Cleans Min 4: Lateral Burpee Over…
