Skill Work: Tabata Pull Ups – Kipping, RX+: Chest To Bar Pull Ups
Score is Lowest Round, Stay Consistent!!
Weightlifting: Back Squat + Front Squat Complex
E2MOM 14 Minutes of 3 BS + 3 FS 80% of your max Front Squat!
This complex is a combination of both back squats and front squats all from the rack based on a percentage of your 1 RM Front Squat!
WOD: CrossFit Games Open 11.1
10-Minute AMRAP of:
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
CrossFit One World – Hype Hitters
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…
