CrossFit One World
Try for Free
Start Now

WOD August 23, 2017 (Wednesday)

Skill Work: Weighted Pull-ups
EMOM 7 mins 3 weighted pull ups

 

Weightlifting: Deadlift
E2MOM 8 mins 2 DL at 87% of 1 RM odd min
Reps do not need to be touch and go! make sure to brace your neutral spine as you set up. Look to drive that bar up with strong hamstrings and hip drive.

 

WOD: For Time
21-15-9*

  • Power Snatch 95/65
  • Burpees, 6 inch jump

*200 meter run after every round
This workout will be as quick as you make it. The power snatches here should me fast and fluid, make sure to rely on your legs as you cycle these! Weight should be something you can do at least doubles all the way through!

Search

Popular Posts

  • CrossFit – Fri, Oct 30

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…

  • Hype Hitters – Thu, Oct 29

    CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…

  • CrossFit – Thu, Oct 29

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :45 Easy Row 8 Alternating Samson Lunges 8 Air Squats 8 Scap Push-Ups 6 Hand Release Push-Ups Then into… 2 ROUNDS (With an Empty Bar) :30 Row (build in pace) 5 Front Squats 5 Strict Press 5 Push Press Workout WORKOUT (6 Rounds…

Categories

Archives

Tags