7/06/2020

CrossFit One World – OW Fit

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

10 Min EMOM 5 Push Press @ A Challenging Weight ( 50%-55% Of PP 1RM)

10 Min EMOM 5 Deadlift @ A Challenging Weight ( 55%-65% Of DL 1RM)

(Finish the Push Press Cycle Then do Deadlifts)

10 Min AMRAP

10 Thrusters

20 Box Jumps

EMOM FOR 10 MINUTES

5 DB Push Press

5 DB Deadlifts

AMRAP IN 15 MINUTES

10 DB Thrusters

20 Box Jumps or 20 Step Ups

CrossFit – Sat, Jul 20

CrossFit One World – CrossFit Metcon (No Measure) 20 Minute AMRAP 100m Run (Partner A) 100m Run (Partner B) 4 Dumbbell Deadlifts (50/70) (Partner A) 4 Dumbbell Deadlifts (50/70) (Partner B) 6 Pulls Ups (Partner A) 6 Pull Ups (Partner B) PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell…
CrossFit – Fri, Jul 19

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit – Wed, Jul 17

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115