E2MOM x 5
5-4-3-2-2 Power Snatch
Start at 60-65% 1 RM and add each round to no more than 80% for your 2 rep. rounds. These are not touch and go.
For time:
30 Box Jump Overs, 24/20 in
15 Toes-to-bars
15 Wall Balls, 20/14 lbs
15 Toes-to-bars
15 Box Jump Overs, 24/20 in
15 Toes-to-bars
30 Wall Balls, 20/14 lbs
20 Minute Time Cap
Modifications:
20-10-10-10-10-10-20
Knee Ups
14/10 lbs
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
