Warm-up:
Tabata
4 Rds :30 sec hollow rocks
4 Rds :30 sec superman
Weightlifting:
Clean and Press Complex (5×1 Power Clean + 4 Press)
5×1 Power Clean + 4 Press 60%+
*Use press max
WOD: AMRAP 10 Minutes
Intermediate – 105/165
Beginner – 65/95
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters Metcon (Time) Metcon (AMRAP – Reps) GAME #2 (AMRAP – Rounds) GAME#3 (AMRAP – Rounds)
CrossFit One World – CrossFit 210524 P Mod (Time) For time: 400 run 50 dumbbell snatches 5 rope climbs 400 run 40 dumbbell snatches 4 rope climbs 400 run 30 dumbbell snatches 3 rope climbs 400 run 20 dumbbell snatches 2 rope climbs 400 run 10 dumbbell snatches 1 rope climb ♀ 45-lb. DB, 15-ft.…
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 15 Ring Rows 25 Band tricep push-downs 50ft Lateral Bear Crawl Strength (6 Rounds for weight) Every 2min x 6 2 Push Press + 1 Split Jerk Take bar from…
