OLY Skill:
Clean Complex *Empty Bar
4 Sets of:
1 Deadlift
1 High Pull
1 Squat Clean
1 Push Press
1 Push Jerk
1 Split Jerk
Strength:
4×4 Bench Press add 5#
WOD: *Running Clock
2RFT
5 Clean & Jerk 105/155 *not a power clean
30 Lateral jump over the bar
*Rest 2 minutes*
3RFT
30 Deadlifts 105/155
15 Toes to Bar
*Post total time of completion including the rest period
*Coach leads the Clean Complex as part of the warm up
Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 12/10 Cal Row 10 Jerk Grip OHS 10 Barbell good mornings Strength (7 Rounds for weight) Every 90s x 7 2 Hang Squat Cleans + 1 Split Jerk build…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 3 sets: 20 Banded good mornings 50ft High Knee 50ft Butt Kickers 50ft Side Shuffle Gymnastics (No Measure) AMRAP 5min 50 Mountain climbers 15 AB-Mat sit-ups rest 2min + AMRAP 5mins 20 Hollow Rocks 30 MB Russian Twist Conditioning (No Measure) For Quality (15min…
