CrossFit One World

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CrossFit One World – CrossFit

Weightlifting

90 Sec For 10 Set

Complete the CYCLE

@68%-75% 1 RM Push Press

Push Press

Push Jerk

Split Jerk

Metcon

UNO: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 DB Hang Power Cleans 50/35

10 DB Over Head Reverse Lunges

15 Lateral Hops Over DB

100m DB Farmer Carrie

BRO1: Metcon (No Measure)

Complete the follow within 60 Sec

7 Rd

7 DB Seat Triceps Extensions 25- 10

7 Box Dips

7 DB Reverse Grip Curls

7 Band Pull Downs

BRO2: Metcon (No Measure)

5 Rounds 30 Sec On 10 Sec Rest/Transition

KB Swings

Mountain Climber

Plank Hold

Hollow Hold

Crunches

Windshield Wipers ( One the Ground)

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CrossFit – Mon, Aug 12

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
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

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