7/10/20

CrossFit One World – OW Fit

Zoom Info
06:30 AM 892-0865-0506
06:30 PM- 318-038-092

12 Min E2MOM 2 Power Snatch and 3 Overhead Squats @ 50-55 % Of 1 RM

4 Round For TIme

200 M Row

15 Burpee

10 Alt DB Snatches

3 ROUNDS Not For Time

10 DB Upright Rows

10/ Arm Glute Bridge Dumbbell Press

20 Russian Swings

AMRAP in 8 MINUTES:

10 DB Hang Clean

20 DB Weighted Overhead Lunges

8 Burpee Broad Jump Forward & Bear Crawl Backwards

**Rest 2 Minutes**

AMRAP in 8 Minutes

10 DB Push Jerks

10 DB Burpees

CrossFit – Thu, Jan 9

CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit – Wed, Jan 8

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
CrossFit – Tue, Jan 7

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)