Skill Work & Strength: Bar Muscle-ups
EMOM 5 minutes -max unbroken set of bar MU
Weightlifting: Torokhity Complex
E2MOM 12 minutes 1 Torokhity complex work at 65%-75% of 1RM
Torokhity Complex is:
Snatch +
Snatch Balance +
Overhead Squat
WOD:
For time: *Cap-20 minutes*
21 Thrusters 95/65
600 Meter run
15 Thrusters
400 Meter run
9 Thrusters
200 Meter run
WOD 2: Optional
Rest two minutes upon completion of the WOD 1 and do 10 tire flips for time
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 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m…
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 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit Deadlift (12 Min EMOM Odd/Evens Odd- 3…
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 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – Hype Hitters GAME #1 (Time) GAME #2 (Time)
