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 – Mon, Aug 12

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
CrossFit – Sun, Aug 11

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
CrossFit – Sat, Aug 10

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders