CrossFit One World

April 8th

CrossFit One World – CrossFit

Weightlifting

90 Sec For 10 Set ( 15 Mins )

Complete A cycle

Snatch Grip Deadlift

Hang Power Snatch

Snatch Balance or Drop Snatch

Overhead Squat

Snatch

Start off Light Then Get Heavier without sacrificing Technique

Try to Pause between every movement

“SLOW is Smooth, Smooth is FAST”

Snatch Grip Deadlift

Hang Power Snatch

Snatch Balance

Overhead Squat

Snatch

Metcon

Metcon (Time)

4 Rounds For Time

20 Cal Row

20 Alternating Dumbell Snatches 50/35

20 Lateral Hops ( Over Dumbell )

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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
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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
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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

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