CrossFit One World

Try for Free
Start Now

WOD June 4, 2018 (Monday)

Skill Work: Pistols
EMOM 6 mins 5 Alternating pistols one each leg. Use a kettle bell as a counter balance if you are still progressing on this skill.

Weightlifting: Bench Press
E2MOM 12 mins 3 Bench press at 85% of 1 rep max

WOD: Rankel – 20-Minute AMRAP of:

  • 6 Deadlifts, 225#/155#
  • 7 Burpee Pull-ups
  • 10 Kettlebell Swings, 70#
  • 200m Run

In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel:  https://www.crossfit.com/workout/2011/01/07#/

Search

Popular Posts

  • CrossFit – Wed, Apr 29

    CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…

  • Hype Hitters – Tue, Apr 28

    CrossFit One World – Hype Hitters

  • CrossFit – Tue, Apr 28

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…

Categories

Archives

Tags