Warm-up: 3 Rounds for Quality
10 Beat Swings
50 Ft Broad Jump
5 Wall Squats
Weightlifting: Power Snatch (3 RM)
12 Min to establish 3 RM.
You do not need to hit 3 reps for every set.
We recommend starting at 50% and doing doubles.
WOD: (2 Rounds for reps)
4 Min AMRAP
10 C2B
10 Hang Power Snatch 65/95
Rest 1 Minute
4 Min AMRAP
10 C2B
10 Hang Snatch (full)
Rx+
4 Min AMRAP
10 C2B
10 Hang Power Snatch 95/135
Rest 1 Minute
4 Min AMRAP
10 C2B
10 Hang Snatch
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…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) EVERY 1:00 (7:00) MIN 1 → :40 Easy Air Bike MIN 2 → 8 Box Step-Ups + 8 Air Squats MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings MIN 4 → :40 Moderate Air Bike MIN 5 → 8 Box Step-Ups…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 200m Easy Run (on today’s route) Then Into… 1 ROUND 20m A-Skips 20m High Knees 20m Butt Kicks Banded 7’s :20 Hollow Hold Then Into… 2 ROUNDS 5 Ring Rows 5 Push-Ups (Athlete’s Level) Finish With… 100m Run Build-Up (finish at planned mile pace) Workout…
