CrossFit One World

Try for Free
Start Now

WOD September 9, 2016 (Friday)

EMOM 10 mins
1 ring muscle up and 1 bar muscle up, i.e both in the same minute, Scaling: 5 kipping swings on the bar or rings and 2 strict pull ups and 2 ring dips
Back Squat 5-5-4-3-2
following this rep scheme, work up to a heavy double for the day

5 Rounds for reps with one minute on each station:
Rope Climbs Rx +: Aim for 2-3 rope climbs in the minute
wall balls
row for calories and rest

Search

Popular Posts

  • CrossFit – Sat, Jan 11

    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 – 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

Categories

Archives

Tags