April 12, 2022

CrossFit One World – CrossFit

ROWING INTERVALS

4 x 400m

*Rest 1 min between sets*

Record your slowest time

E2MOM x 5 at 65 – 70%

“TATER THE WAITER”

For Time:

27-21-15-9-3

KB Taters (53/35)

50′ Front Rack DB Waiter Lunges between each round (35/25)

(Switch arms every 25′)
*KB tater is a Russian KB swing into a goblet squat.

*For lunges – 1 DB overhead and one in the front rack position (must be fully gripping the handle, no resting the handle on your shoulder)

CrossFit – Sat, Jan 11

CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
CrossFit – Fri, Jan 10

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit – Thu, Jan 9

CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115