08212020

CrossFit One World – OW Fit

4 x E2MOM

:30 Hollow Rocks

:30 Superman Hold

:30 V-Ups

:30 Rest

5 x E2MOM

2 Snatch + 2OHS

*Start at 50-60% and add weight each round if you feel good

ZOOM:

EMOM for 10 Minutes:

1- 10 DB Seated Presses

2- 10 DB Renegade Rows

“COVID” Jackie

1000M Run or 800M Run

50 Thrusters w/ a 45# barbell for Men and Women

30 Bent over rows with the barbell

ZOOM:

Every 2 Minutes for 10 sets:

6 Single Arm DB Rows

6 Single Arm KB/DB Swings

6 Single Arm Overhead Squats

6 Single Arm Push Press

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…