Tabata wall balls
EMOM 10 mins. 1 C&J at 80-85%
work on consistent technique on the catch of the clean and really keeping the elbows up. We are looking to increase work capacity at a high percentage of your max clean and jerk.
AMRAP 15 mins.
20 push-ups
10 deadlifts 155/225
200m run
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Row/Air Bike @ 75% + 2 sets: 10 alternating groiners w/rotations 20 glute bridges 20 banded face pulls Gymnastics (No Measure) EMOM x 8 (4 rounds each) Min 1 – 25 Tuck-ups Min 2 – 2 Wall Walks Conditioning (No Measure) EMOM x…
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 3 sets: 15 Cal Bike/20 Cal Row 20 Goblet squats 20 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 5 Deficit Deadlifts 8 Tuck Jumps build to tough load stand on 15lb plate Conditioning (5 Rounds for time)…
CrossFit One World – CrossFit Sunday FunDay Warm-Up (No Measure) 3 sets: 20 Cal Row 15 Banded good mornings 20 shoulder taps Conditioning (No Measure) For Time: 10–9–8–7–6–5–4–3–2–1 Calories Assault bike Between rounds *30m farmers Carry tough *6 step ups 30/24″ Arm Work (No Measure) 3 sets: 15 DB Hammer Curls 50 Band tricep push-downss…
