MACHO TACO TUESDAY

CrossFit One World – OW Fit

11:00 AM 320-852-359
06:30 PM- 318-038-092
Password:
07:35 PM ROMWOD 158-550-181

3 Rounds

50 Jumping Jacks

10 Pass Throughs with rope or Arm Circles Forward/Back

20 Lateral Lunges

10 Shoulder Taps

6 Pike Push Ups

EMOM for 10 Minutes

10 Dumbbell Floor Press

5 ROUNDS x AMRAP 3 MINUTES

60 Double Unders or 120 Single Unders or 60 Lateral Hops over Dumbbell

20 Jumping Lunges

Max Rounds of DB “Macho Man”

(3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

Rest 1 Minute Between Rounds

CrossFit – Tue, Jan 7

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)
CrossFit – Mon, Jan 6

CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Rowing Pains (Time) For Time: 800/650 Meter Row 3 Rounds:…
CrossFit – Sun, Jan 5

CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump10 Min to Establish a Max Height Box Jump LVL 1 Boost Jump (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Power Snatch Min 2: Floor Thruster Min 3: Hang Cleans Min 4: Lateral Burpee Over…