CrossFit – Thu, Apr 30

CrossFit One World – CrossFit

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

EMOM x 12 (6ea)

Min 1 – 3 Hang Power Snatches

Min 2 – 15/12 Cal Bike

build in load on Snatch

For Time (15min cap)

30-20-10

Thrusters 95/65lbs

10-15-20

Burpees over bar

3 sets:

12 Seated DB Curls

50 Band OH Tricep extensions

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…