This complex will be a combination of push presses plus a split jer
5 x E2MOM
2 Push Press + Split Jerk
*Start at 50% add weight each round
ZOOM:
BULGARIAN SPLIT SQUATS
EMOM for 10 mins
MIN 1- 10 Left Leg
MIN 2- 10 Right Leg
5 RFT
12 Dead Lift 105/155
9 Hang Cleans
6 S2OH
400 M Run after each round
ZOOM:
5 RFT
21 DB Deadlifts
15 DB Hang Cleans
9 S2OH
75 Wall High Knees
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
