08212020

CrossFit One World – OW Fit

4 x E2MOM

:30 Hollow Rocks

:30 Superman Hold

:30 V-Ups

:30 Rest

5 x E2MOM

2 Snatch + 2OHS

*Start at 50-60% and add weight each round if you feel good

ZOOM:

EMOM for 10 Minutes:

1- 10 DB Seated Presses

2- 10 DB Renegade Rows

“COVID” Jackie

1000M Run or 800M Run

50 Thrusters w/ a 45# barbell for Men and Women

30 Bent over rows with the barbell

ZOOM:

Every 2 Minutes for 10 sets:

6 Single Arm DB Rows

6 Single Arm KB/DB Swings

6 Single Arm Overhead Squats

6 Single Arm Push Press

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 – 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…