09212020

CrossFit One World – OW Fit

5 x E2MOM

1 Power Snatch + 3 Snatch Balance

ZOOM:

EMOM in 10 Mins

Bulgarian Split Squats

Odd- 10 Reps Left Leg

Even-10 Reps Right Leg

For time:

21 Power Snatches 55/75

42 Push Ups

15 Power Snatches

30 Push Ups

9 Power Snatches

18 Push Ups

ZOOM:

For Time:

42 Alt DB Snatches

21 Push Ups

30 Alt DB Snatches

15 Push Ups

18 Alt DB Snatches

9 Push Ups

Rest 2 Mins

Then…

21 Alt DB Snatches

21 Burpees

15 Alt DB Snatches

15 Burpees

9 Alt DB Snatches

9 Burpees

CrossFit – Wed, Jul 31

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 70% Increase Weight by 5 every set) Metcon (4 Rounds for reps) 16 Min E4MOM 20/15 Cal Row 20 Wall Ball 20 WB Overhead Reverse Lunges Rx WB 20/14 Rx + WB 30/20Record Complete Rep for every set. Example…
CrossFit – Tue, Jul 30

CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 55% Body Weight Increase weight by 5 every set 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 5 Rounds for time 20 Double Unders 15 Sit up 10 Devil’s Press Rx 50/35 Time CAP 20 Mins
CrossFit – Mon, Jul 29

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Power Clean 10 Front Squat 10 KB Box Step up 10 Cal Row Rx Bar 135/95 KB 53/35 RX+ Bar 155 KB…