08122020

CrossFit One World – OW Fit

This complex will be a combination of push presses plus a split jer
5 x E2MOM

2 Push Press + Split Jerk

*Start at 50% add weight each round

ZOOM:

BULGARIAN SPLIT SQUATS

EMOM for 10 mins

MIN 1- 10 Left Leg

MIN 2- 10 Right Leg

5 RFT

12 Dead Lift 105/155

9 Hang Cleans

6 S2OH

400 M Run after each round

ZOOM:

5 RFT

21 DB Deadlifts

15 DB Hang Cleans

9 S2OH

75 Wall High Knees

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%…