CrossFit One World

Try for Free
Start Now

WOD July 2, 2018 (Monday)

Core: Tabata 8 Strict Knee ups and L-Sit holds (alternating)

Weightlifting: Back Squat + Front Squat Complex

E2MOM 12 Mins 3 Front Squat + 3 Back Squat at 80% of 1 Rep 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 Rep Max front squat. Front squats will always be first then the back squat!

WOD: For Time -CAP 16 minutes

4 rounds for time:

  • 20 cal Row **
  • 10 Toes-to-Bar
  • 10 Push Press 115/75#

**rx+: assault bike & 155/105#

Search

Popular Posts

  • CrossFit – Sun, Jun 14

    Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM Snatch Complex @ 40%-55% 1 RM HPS) Snatch Grip Deadlift (Stop…

  • Hype Hitters – Sat, Jun 13

    Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters Metcon (Time) Metcon (AMRAP – Reps) GAME #2 (AMRAP – Rounds) GAME#3 (AMRAP – Rounds)

  • CrossFit – Sat, Jun 13

    CrossFit One World – CrossFit 210524 P Mod (Time) For time: 400 run 50 dumbbell snatches 5 rope climbs 400 run 40 dumbbell snatches 4 rope climbs 400 run 30 dumbbell snatches 3 rope climbs 400 run 20 dumbbell snatches 2 rope climbs 400 run 10 dumbbell snatches 1 rope climb ♀ 45-lb. DB, 15-ft.…

Categories

Archives

Tags