CrossFit One World
Try for Free
Start Now

Skinny Dip or Chunky Dunk

CrossFit One World – CrossFit

Clean Complex (E2MOM for 10 Minutes @ 90% of 1RM Clean & Jerk)

Deadlift

Hang Power Clean

Power Clean

Front Squat

Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

6 Ring Dips

6 Front Squats (135/95 lb)

200M Run

RX+ (125/155)

On a 15 minute clock, perform 6 Ring Dips then 6 Front Squats (start with the barbell on the ground). Then, run 200m. Repeat as many times as possible until the 15 minutes is up.
Scaling Options:

Banded Ring Dips

Box Tricep Dips

Search

Popular Posts

  • CrossFit – Sun, Nov 8

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2-3 ROUNDS :45 Easy Ski/Row :45 Easy Bike Erg 100m Easy Run 8 Alternating Samson Lunges 10 Air Squats 10 Arm Circles Forward + Backward Workout WORKOUT (Distance) FREEDOM (RX) “TRI WITH RICH” ON 45:00 CLOCK… 2k Ski/Row (or 10:00) 10k Bike Erg (or 20:00…

  • CrossFit – Sat, Nov 7

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…

  • CrossFit – Fri, Nov 6

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…

Categories

Archives

Tags