CrossFit - Mon, Jun 16 - CrossFit One World

CrossFit – Mon, Jun 16

CrossFit One World – CrossFit

Total Body + Metcon

Testing Week

Hi Everyone!

This week we will be testing in a number of different areas.

Monday will be:

1RM Front Squat + “Helen”

Tuesday:

Gymnastics Testing + “Karen”

Wednesday:

Push Press 5RM + “Open 14.1”

Thursday: “Boat Race”

Friday:

“Open 20.1″

prepare accordingly

Warm-up (No Measure)

500m Row

+

3 sets:

10 Goblet squats

15 Banded good mornings

3 squat jumps

Strength (5 Rounds for weight)

Every 3min x 5

1 Front Squat w/2s pause

5 Seated box jumps 36/26″

build to heavy single

Conditioning (3 Rounds for time)

“Helen”

3RFT (15min Cap)

400m Run

21 American KBS 53/35lbs

12 Pull-ups

Accessories (No Measure)

4 sets:

8ea DB reverse lunges

20 banded glute bridges

rest 60s

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