CrossFit - Thu, May 7 - CrossFit One World

CrossFit – Thu, May 7

500m Row

Couch stretch x 30s/ea

pec stretch x 30s/ea

+

3 sets:

10 Kip Swings

2 Wall Walks + :20s HS Hold

10 Sumo Good Mornings – barbell

Every 2min x 6

Hang Squat Snatch + Squat Snatch

build to tough complex

AMRAP 10mins

20/15 Cal Row

12 DB Front Squats 50/35lbs

9 TTB

rest 3min x 2 sets

3 sets:

10 Goblet Lateral Lunges

50 Seated band hamstring curls

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″…