01/07/2021

CrossFit One World – CrossFit

3 Rounds (10 Minute Time Cap)

10 Hollow Rocks

10 V ups

10 second hollow hold

Floating Snatch=Lower Barbell to 1 inch above the floor but don’t touch the ground
1 Snatch High Pull

1 Floating Snatch

*If you catch in Power ride it down to a full

“Heavy” Annie

50,40,30,20,10

*5,4,3,2,1

Double Unders

Ab Mat Sit-Ups

*Deadlifts (185/255)

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…