WOD May 2, 2019 (Thursday)

Weightlifting: Bench Press
6 x E2MOM
3 @ 70%
3 @ 70%
3 @ 75%
3 @ 75%
3 @ 80%
3 @ 85%

*4 sec negative, 1 sec hold, explode out of bottom of rep

WOD: 3 Rounds For Time
10/15 Cal Row
10 Alt DB Snatches 35/50

Rest 2 minutes then

3 Rounds
200M Run
20 Pull Ups

Rest 2 minutes then

3 Rounds
30 DU
20 DBx1 Hang Clean and Jerk (10R/10L)

Rx+
3 Rounds
18/20 Cal Row
10 Alt DB Snatches 50/70

Rest 2 minutes then

3 Rounds
200M Run
20 Pull Ups

Rest 2 minutes then

3 Rounds
30 DU
20 DB x1 Hang Clean and Jerk (10R/10L)

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 – Wed, Apr 29

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…

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