WOD: EMOM 10 Minutes
Even: :30 Hollow Rock
Odd: :30 superman
Weightlifting:
Front Squat (3 x 10)
Every :90
3×10 Front Squats @ WK 1 weight
WOD: AMRAP in 18 Minutes of
5 T2B
15 Russian KBS 53/70
15 Box Jumps
5 Cleans 125/205
*Shoot for 3 rounds, if you are not able to do 3 rounds because of the weight then it is recommended you lighten the load. This is a heavy workout, work around 60% of your 1RM clean.
Announcements Autism Awareness Workout: Saturday, 4/19 Bootcamp, HypeHitters & CrossFit will be combined for two classes this Saturday for autism awareness month. 7am & 9am All members are welcome to join CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 65% 1 RM ) Johnny Bravo’s Playbook 1 (Time) For Time 21-18-15-12-9-6-3 Front Squats (95/65) Lateral Burpee Over Bar Sit-Ups Rx Bar 95/65 20 min time cap
