CrossFit One World – Bootcamp
Warm-up
Metcon
WOD 1—-3rnds-45sec work-30rest
Battle rope waves
Sand bag cleans
Sand bag deadlifts
WOD 2—3rnds-45sec work-30rest
Battle rope jacks
Sand bag press hold
Sand bag lunges
(sub w/WB)
Session 3 Week 3
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CrossFit – Fri, May 16
CrossFit One World – CrossFit Dynamic Lift + Moderate Metcon Warm-Up (No Measure) 2min Jump rope – 3 Rounds: 15 Front Squats 10 sumo good mornings 10 V-Ups Strength (8 Rounds for weight) EMOM x 8 3 Squat Cleans 135/85 3 Broad jumps Rx+ 155/105 Conditioning (3 Rounds for time) For Time: 12min Cap 21-15-9…
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CrossFit – Thu, May 15
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row @75% + 2 sets: 10 alternating groiners w/rotations 20 glute bridges 20 banded face pulls Gymnastics (No Measure) EMOM x 9 (3 rounds each) Min 1 – :35s HS Hold Min 2 – :35s Hollow Body Hold Min 3 –…
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CrossFit – Wed, May 14
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 500m Row + 3 rounds: 50ft Bear crawl 2 wall walks 10 Kip Swings Strength (5 Rounds for weight) Every 3min x 5 5 Strict Press 8 MB Slams build to 5RM Conditioning (Time) For Time (10min Cap) 30-20-10 Alt DB…