WOD August 21, 2019 (Wednesday)

Gymnastics: Tabata
Rds 1-4: V Ups
Rds 4-8: Hollow Rocks

Weightlifting: Deadlift (3 RM)
12 Min to establish 3 RM touch and go deadlift.

You do not need to hit 3 reps for every warm up set.

We recommend starting at 50% and doing doubles

*Record 3RM you will need it in the coming weeks

WOD: 4xE4MOM -WORK FOR 3 MIN, REST FOR 1 MIN

10 Push Ups
1 Rope Climbs
Max Reps Hang Power Clean 95/135
4xE4MOM-WORK FOR 3 MIN, REST FOR 1 MIN

20 Push Ups
1 Legless Rope Climbs
Max Reps Hang Power Clean 125/155

*SCORE IS TOTAL OF HANG POWER CLEANS EACH ROUND

Hype Hitters – Thu, Apr 30

CrossFit One World – Hype Hitters
CrossFit – Thu, Apr 30

CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit – Wed, Apr 29

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…

CrossFit One World