WOD February 1, 2018 (Thursday)

Skill Work: Choose either option A,B, OR C to complete for today’s skill

A: Ring MUs in 1 Minute (AMRAP – Reps)
Max Ring Muscle Ups in 1 Minute. Take 1 minute to do as many RMUs

B: Bar MUs in 1 Minute (AMRAP – Reps)
Max Bar Muscle Muscle Ups in 1 Minute

C: Max Unbroken Pull Ups (AMRAP – Reps)
Max Unbroken Pull Ups without coming off the bar

Weightlifting: EMOM Power Snatch (E2MOM 12 Mins, work up to a 2 RM Power Snatch )

WOD: Two rounds For Time – CAP 20 MINUTES

CrossFit – Fri, May 1

CrossFit One World – CrossFit Upper Push/Pull Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea calf/ankle stretch x 30s/ea + 3 sets: 25 Band glute bridges 10 alternating side lunges 25 DB Z-Press Power (5 Rounds for weight) EMOM x 5 3 Squat cleans 5-10lbs heavier than last week Strength (5 Rounds for weight)…
Hype Hitters – Thu, Apr 30

CrossFit One World – Hype Hitters
CrossFit – Thu, Apr 30

CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…

CrossFit One World