CrossFit One World
Try for Free
Start Now

WOD November 3, 2017 (Friday)

Warm-up: Tabata Hand Stand Hold/ walks, free standing or against the wall

Weightlifting: Front Squat
E3MOM 15 mins work up a new 3 rep max front squat. The lunges from this month surely have strengthed our quad strength and should translate to a strong drive out of a heavy front squat or back squat, record your heaviest triple for the day

WOD: Tabata This! (5 Rounds for reps)
Tabata Row

  • Rest 1 minute
  • Tabata Squat
  • Rest 1 minute
  • Tabata Pull-up
  • Rest 1 minute
  • Tabata Push-up
  • Rest 1 minute
  • Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise as Reps and total those for final score as Total Reps. E.G., 10, 22, 9, 15, 15 = 71

Search

Popular Posts

  • CrossFit – Wed, Jul 29

    CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…

  • Hype Hitters – Tue, Jul 28

    CrossFit One World – Hype Hitters Metcon (Time)

  • CrossFit – Tue, Jul 28

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…

Categories

Archives

Tags