CrossFit One World

Try for Free
Start Now

WOD September 5, 2017 (Tuesday)

Skill Work: Weighted Pull-ups
EMOM 6 mins 4 weighted pull ups

Weightlifting: Snatch Grip Deadlift
EMOM 9 Mins Snatch Grip DLs

Start at 80% of best snatch and increase as you feel comfortable
Minutes 1-3
Perform 5 the on the Minute
Minutes 4-6
Complete 3 Reps
Minutes 7-9
Complete 2 Reps

You will record your best double for the day

WOD: Metcon (AMRAP – Reps)

3 Rounds with 1 Min on each Station

Wall Balls 20/14,
Rope Climb (Each Rep worth 5 reps)
Box Jump 24/20,
Two arm dumbbell push press 40//25,
Row for calories
Rest

KEEP A CONTINUOUS COUNT OF REPS JUST LIKE FIGHT GONE BAD

 

Search

Popular Posts

  • 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…

  • CrossFit – Mon, Apr 27

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…

Categories

Archives

Tags