August 31th 2022

CrossFit One World – CrossFit

12 Min E2MOM

Complete a Cycle

3 RDL

2 Hang Power Clean

1 Clean (NOT POWER)

@ 70-75 1 RM HPC

For Reps

4 Round

1st Min Shoulder to Over Head 95/65

2nd Min Hand Release Push Up

3rd Min Back Squat 95/65

4th Min Thrusters 95/65

5th Min REST

RX+

4 Round

1st Min Shoulder to Over Head 115/75

2nd Min Handstand Push Up

3rd Min Back Squat 115/75

4th Min Thrusters 115/75

5th Min Burpees

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
CrossFit – Wed, Jan 8

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 Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…