Feb 23rd

CrossFit One World – CrossFit

Strength

Deadlift

Set – 1 – 60%

Set – 2 – 65%

Set – 3 – 70%

Set – 4 – 75%

Set – 5 – 75%

Set – 6 – 80%

Of 1 RM Deadlift

Record Last Set on Wodify

Metcon

Level 1 Beat the Rush (Time)

For Time

50 Plate Air Squats 25/15

40 Plate Sit ups

30 Plyo Plate Push Ups

20 Plate Burpees

30 Plyo Plate Push Ups

40 Plate Sit ups

50 Plate Air Squat

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  • 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

  • CrossFit – Fri, Aug 9

    CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM (5 Set) 20 Double Unders 10 DB Step Up (Two DB) 20 Air Squat 100 m Run Rx DB 40/25 Rx+ DB 50/35

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