Skill Work: Alternating Tabata
Single Unders
Double Unders
WOD: Heavier Grace (Cap 10 Minutes)
A heavy variation of Grace is the strength portion for the day. Focus on good technique while trying to finish under the time cap.
30 Power Clean and Jerks 115/155
Rx+ Heavy Grace
30 Power Clean and Jerks 125/175
Shoot for sub 6 minutes
WOD: 10 Min AMRAP
12 FR Lunge 95/135
12 Push Press
30 DU
Rx+
10 Min AMRAP
12 FR Lunge 105/155
12 Push Press
30 DU
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
