April 11th

CrossFit One World – CrossFit

90 Sec For 10 Set ( 15 Mins )

Complete A Cycle

Deadlift

Hang Power Clean

Power Clean

Front Squat

Clean ( With a Squat )

12 Mins AMRAPS

10 Hang Power Cleans 135/95

20 Abmat Sit up

30 Double Under

REST 90 SEC

9 Mins AMRAP

8 Power Cleans

16 Abmat Sits

24 Double Under

REST 60 SEC

6 Min AMRAP

6 Cleans ( SQUAT)

12 Abmat Sit Ups

18 Double Unders

CrossFit – Wed, Jan 15

CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53
CrossFit – Tue, Jan 14

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Grit (Time) With a Running Clock in 14 minutes From…
CrossFit – Mon, Jan 13

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (8 Rounds for reps) 16 Min E2MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50