WOD September 4, 2019 (Wednesday)

Warm-up: 6xEMOM
Min 1: 3-5 Strict HSPU and 3-5 Strict Pull Ups
Min 2: 100M Run

Weightlifting: Hang Power Clean (3 RM )
12 Min to establish 3 RM
Work up to a heavy 3 rep touch and go

WOD: 2 Rounds
4 Min AMRAP
30 DU
15 Pull Ups

Then …

1000M Row

Then…

4 Min AMRAP
20 Sit Ups
2 Rope Climbs

Rx+
4 Min AMRAP
30 DU
15 C2B
Then
1000M Row

Then

4 Min AMRAP
20 GHD
2 Legless Rope Climbs

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…

CrossFit One World