Sorry for the late post everyone!
Here’s the workout for Wednesday September 3, 2014
Tier 1, 2, and 3
Bench Press – 3@ 60%, 3@ 65%, 3@ 70%, 3 x 3@ 80%
Amrap – 4 minutes
10 Hollow Rocks
10 Sit Ups
20 Mountain Climbers
*Complete the following for time:
400m Run + 5 Burpees
400m Run + 10 Burpees
400m Run + 15 Burpees
400m Run + 20 Burpees
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Tarzan &…
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
