September 2nd 2022

CrossFit One World – CrossFit

12 Min E2MOM

Complete a Cycle

2 Hang Power Snatch

2 Snatch Balance

1 Snatch

@ 65% – 70%1 RM Hang Power Snatch

15 Min E2.5MOM

10/7 Cal Row

5 DB Cluster 50/35 (RX+ KB Clusters 53/35)

6 DB Overhead Reverse Lunges 50/35 (Rx+ KB Overhead Reverse Lunges 53/35)

Buy out (6th RD Only) 10 DB Thruster / Rx+ 10 KB Thruster

Include Penalty Reps

Note Challenge yourself with the weight and do not do the KB Cluster if your not sure of the movement ask your coach.

Record Reps Completed per rounds.

Uncomplete Reps Will Accumulate as Penalty Reps.

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…
Hype Hitters – Tue, Apr 28

CrossFit One World – Hype Hitters
CrossFit – Tue, Apr 28

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…