April 6th

CrossFit One World – CrossFit

90 Sec for 10 Set ( 15mins )

Complete a Cycle of

Thruster

Strict Press

Push Press

Push Jerk

Split Jerk

Start off Light and get Heavier without sacrificing Technique

Lower Body Lockout. No momentum on any kind

15 Min AMRAP

20 Box Jumps

15 Slam Ball

10 Hang Power Cleans 135/115 ( RX+ 155/135 )

5 Front Squat

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…