CrossFit - Wed, May 6 - CrossFit One World

CrossFit – Wed, May 6

Running Drills:

2 X 10m Butt Kicks

2 X 10m High Knees

2 X 10m B Skip

2 X 10m Straight Leg Bounds

2 X 10m Carioca

2 X 10m Run Accelerations

EMOM x 8 (4ea)

Min 1- :30s Hollow Hold

Min 2 – :30s Ring Dip Lock-Out

EMOM x 10

Min 1 – 15/12 Cal Row

Min 2 – 75 Double/Single Unders

rest 3min

+

EMOM x 10

Min 1 – 100m Run

Min 2 – :30s HSW or 25ft HSW

3 sets:

15 DB Hammer Curls

50 Band tricep push-downs

CrossFit – Wed, May 13

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 – Tue, May 12

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 – Mon, May 11

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″…