Weightlifting: Bench Press (10-7-4-1)
Use new 1RM to calculate %
10-50%
7-60%
4-70%
1-80%
WOD: 4xE4MOM
Minute 1: 10 Pull Ups
Minute 2: 5 Deadlifts @ 65% (add weight each round)
Minute 3: 8/10 Cal Row
Minute 4: Rest
Rx+
4xE4MOM
Minute 1: 5-7 Bar Muscle Ups
Minute 2: 5 Deadlifts @ 65% (add weight each round)
Minute 3: 15/18 Cal Row
Minute 4: Rest
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 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – Hype Hitters FRONT SQUAT WEEK#4 (Weight) Metcon (Time)
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 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m…
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 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit New Training Cycle This new training cycle…
