Happy New Year!!!! Tomorrow’s schedule is…
6:30am – Regular Schedule CrossFit
11:00am Gymnastics
12:00pm – Regular Schedule CrossFit
4:00pm – No Class CrossFit
5:00pm – No Class CrossFit
6:00pm – No Class CrossFit
7:00pm – No Class CrossFit
Wednesday December 31 2014
Deadlift
3/3/3/3/3/3/3
*Start at 65% of your 1 rep max deadlift, add weight each set.
and then…
Complete 21-15-9 reps for time:
“Snatch Grip” Deadlifts
KB Thrusters (single arm)
*You pick the weight for deadlifts and thrusters.
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
