CrossFit - Wed, May 7 - CrossFit One World

CrossFit – Wed, May 7

400m Run

+

3 sets

20 Band Pull-Aparts

10 Push-Ups

8 KB Strict Press / arm

10 Ring Rows

20s Wall Walk Hold

Every 3min x 5

5 Bench Press

5 Plyo Push-ups or MB Chest Pass

build to 5RM on bench press

For Time (9min Cap)

21-15-9:

Hang Power Cleans 95/65lbs

Double Unders x 2

TTB

RX+ – 135/85

2 rounds:

10 DB Curls

50 Banded Tricep Push-Downs

30s Dead Bug Hold

CrossFit – Thu, May 14

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 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 Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
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…