WOD June 5, 2020 (Friday)

HOME WORKOUT

Weights needed:
Light to medium DB’s for curls
Light to very light weight for shoulder work
3-5 pounds for dead bug core work

Warm-up: Kickboxing Combos

WOD A: Metcon (AMRAP – Reps)
10 Min. EMOM
Odd Min. Wall sits
Even Min. Alt. bicep curls

WOD B: Metcon (AMRAP – Reps)
10 Min. EMOM
Shoulder work:
Minutes 1-4 lateral raise
Minutes5-8 front raise
Minutes 9-10 combo raise

Core Work: 12 min Tabata
Dead bug on knees
Dead bug on back
Reverse plank bridge
Cross body reach
Leg scissors low/high
Bicycles

CrossFit – Wed, Jan 8

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
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 One World