HOLD ON PARTNER!

CrossFit One World – OW Fit

Partners will not share equipment or spaces, please remember to bring your yoga mats for ground work to every class

Teams of 2 (10 Rounds for Time, 30 Min. Cap)

105/75 (RX+ 135/105)

Partner A 10 Hang power Cleans

Partner B Holds Hang Power Position

Then switch

Partner A 10 Calorie Row while

Partner B Holds Plank Position

Then switch

Partner A 10 Back squats

Partner B Hold Squat Position 105/75 (RX+ is w/barbell)

Then switch

Partner A 10 V-Ups

Partner B Hold Hollow Position

Then Switch

** 5 sync’d burpee penalty if partner breaks the holds**

CrossFit – Thu, Aug 1

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Pull up 15 Lateral Burpee over bar 10 Power Snatches Rx 115/85 Rx + Bar 135/105 Replace Pull up 5 Ring/Bar Muscle…
CrossFit – Wed, Jul 31

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 70% Increase Weight by 5 every set) Metcon (4 Rounds for reps) 16 Min E4MOM 20/15 Cal Row 20 Wall Ball 20 WB Overhead Reverse Lunges Rx WB 20/14 Rx + WB 30/20Record Complete Rep for every set. Example…
CrossFit – Tue, Jul 30

CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 55% Body Weight Increase weight by 5 every set 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 5 Rounds for time 20 Double Unders 15 Sit up 10 Devil’s Press Rx 50/35 Time CAP 20 Mins