THREE WISE MEN

CrossFit One World – CrossFit

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

5 Hang Squat Snatches (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20 in)

30 Wall BallS (20/14 lb)

Score is the cumulative total number of reps completed for all three parts of the workout.

Scaling Options

“Rx” weights are shown above

“Scaled” use a 95/65 lb barbell

“Elite” use a 185/135 lb barbell

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…