Congratulations to Oneworld’s Team Newbies Rey, Houng, and Hugo for their first place tie finish at Crossfit Kindred! Everyone did an outstanding job!
Monday October 20 2014
Back Squat
3×5 @ 70% of 1rm back squat
2×2 @ 75% of 1rm back squat
2×2 @ 80% of 1rm back squat
3×1 @ 85% of 1rm back squat
(notice that each set/rep is 5% heavier)
and then, as heavy as possible…
200 meter Front Rack Barbell Lunges
Whenever the bar comes out of the front rack, complete 10 star jumps.
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…
