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

  • Hype Hitters – Thu, Jul 30

    CrossFit One World – Hype Hitters

  • CrossFit – Thu, Jul 30

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 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…

  • 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…

Categories

Archives

Tags