WOD July 20, 2018 (Friday)

Come Support One World Athletes Saturday, July 21, 2018, at the Battle on the Bay Event in Alameda!!

We have over 30 athletes competing in Alameda tomorrow, come cheer on your fellow athletes and also sign up to volunteer if you are interested!

Address: 800 W Tower Ave, Alameda, California 94501

Skill Work: Pistols
EMOM 6 minutes of 10 Alternating pistols with a kettlebell

Weightlifting: Split Jerk
E2MOM 10 Mins 2 Split Jerks at 85% of your 1 rep max

WOD: 3 Rounds for time – CAP 17 Minutes:

CrossFit – Tue, Jul 23

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for Time 15/12 Cal Row 15 Wallballs 15 DB Sumo Deadlift High Pull 15 Sprawls Rx WB 20/14 DB 50/35 Rx+ WB 30/14 DB 70/50 One DB for…
CrossFit – Mon, Jul 22

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Toes to Bar 8 Push press 10 Lateral Burpees 100 m Run Rx 115/75
CrossFit – Sun, Jul 21

CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM Complete a cycle @ 45% 1 RM Snatch Increase by 5 every set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL – Snatch High Pull (6 Min EMOM 2 Rep @105%…

CrossFit One World