7/08/2020
CrossFit One World – OW Fit
Zoom Info
06:30 AM 892-0865-0506
06:30 PM- 318-038-092
Weightlifting
10 Min E2MOM 2 Power Cleans plus 3 Front Squat @ A Challenging Weight ( 55%-65% Of PC 1RM)
GYM: Power Clean
GYM: Front Squat
Metcon
GYM: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
20 Russian Kettle Bell Swings
15 Goblet Squat
100m Run
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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
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CrossFit – Tue, Jul 16
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP
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CrossFit – Mon, Jul 15
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee Box Jumps 20 Wallballs 40 Double Under RX WB 14/20 Box 20/24 Rx+ WB 20/30 Box 24/30
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