Establish a heavy Single within 14 Mins
Suggested:
Every 2 Min
Set 1 – Bar or 50% – 5 Reps
Set 2 – 50% – 65% – 5 Reps
Set 3- 65 % – 75% – 3 Reps
Set 4 – 75%- 85 % – 2 Reps
Set 5 -85% – 90% – 1 Reps
Set 6- 90% 95% -1 Reps
Set 7 – 95%- 101+ Percent 1 Rep
5 Rounds for Time
400 Meter Run
10 DB Alternating Snatch (50/35)
15 DB Suitcase Crunches
20 DB Front Rack Alt Reverse Lunges
(Use 1 dumbbell only)
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – Hype Hitters FRONT SQUAT WEEK#4 (Weight) Metcon (Time)
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m…
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit New Training Cycle This new training cycle…
