WOD July 1, 2020 (Wednesday)

Gym Workout (Outdoor)

Weightlifting: E2MOM Deadlift

WOD: 10 Rounds For Time
5 Box Step Up
10 Russian Kettle Bell Swings
15 Air Squat

Home Workout (Zoom)

Strength: Tempo Lunges
3-0-3-0 (3 seconds down, 0 @ bottom, 3 seconds up, 0 @ top)
5R/5L E1:30MOM (7 rounds) 10min.

WOD: AMRAP in 21 minutes

From 0:00-3:00, perform:
400 meter Run
Max Push-Ups

Rest 1 minute

From 4:00-8:00, perform:
400 meter Run
Max Alt. Lunges

Rest 1 minute

From 9:00-14:00, perform:
400 meter Run
Max Burpees

Rest 1 minute

From 15:00, perform:
400 meter Run

In the remaining time, AMRAP of:
8 Push-Ups
16 Alt Lunges

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 Sumo Deadlift High Pull 15 Sprawls Rx WB 20/14 DB 50/35 Rx+ WB 30/14 DB 70/50 Time Cap 22 Mins
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