April 6th

CrossFit One World – CrossFit

90 Sec for 10 Set ( 15mins )

Complete a Cycle of

Thruster

Strict Press

Push Press

Push Jerk

Split Jerk

Start off Light and get Heavier without sacrificing Technique

Lower Body Lockout. No momentum on any kind

15 Min AMRAP

20 Box Jumps

15 Slam Ball

10 Hang Power Cleans 135/115 ( RX+ 155/135 )

5 Front Squat

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