Hey guys, tomorrow will be a very light day. That doesn’t mean you shouldn’t come to the gym, it just means tomorrow will be a good day to work on a skill.
Thursday July 17 2014
Warm Up
No less than 10 minutes of mobility
Adjust the damper setting, one attempt at 6, one attempt at 8, one attempt at 10.
(3 Minute rest between attempts OR rest between heats)
Work on a skill (coach’s choice per class)
Complete the following for time:
500m Sprint Row x 3
CrossFit One World – CrossFit Back Squat (Establish a Heavy 1 Rep Max Back Squat Within 20 Mins) Remember to time your rest time and do not take more than 6-7 Set Attempts 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 50 Feet DB Walking Lunges 10 DB Hang Power Cleans 50 Feet…
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 180112 Mod Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders Men: 20-lb. ball Women: 14-lb. ball You go, I go. One partner rests while the other works.
