WOD September 29, 2017 (Friday)

Skill Work: Tabata Hollow Rock and Superman, switch every round between the two movements

Weightlifting: Back Squat
E2MOM 14 Mins, 1 Back Squat at 90% of 1 RM. Look to push the weight for 7 sets today in the back squat

WOD:
For time of 10-1
Push Press 135/95 rx+: 155/105
Lateral Burpees over bar**
**100 meter run after every round

i.e 10 push press/10 lateral burpees, 9/9,…etc

Look to squeeze your glutes during these push press, do no re-bend your knees or else it is no rep, please no rep yourself if you do re-bend the coaches will be out there watching.

Search

Popular Posts

CrossFit – Tue, Jan 14

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 Grit (Time) With a Running Clock in 14 minutes From…
CrossFit – Mon, Jan 13

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (8 Rounds for reps) 16 Min E2MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50
CrossFit – Sun, Jan 12

CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…

CrossFit One World