Happy New Year!!!! Tomorrow’s schedule is…
6:30am – Regular Schedule CrossFit
11:00am Gymnastics
12:00pm – Regular Schedule CrossFit
4:00pm – No Class CrossFit
5:00pm – No Class CrossFit
6:00pm – No Class CrossFit
7:00pm – No Class CrossFit
Wednesday December 31 2014
Deadlift
3/3/3/3/3/3/3
*Start at 65% of your 1 rep max deadlift, add weight each set.
and then…
Complete 21-15-9 reps for time:
“Snatch Grip” Deadlifts
KB Thrusters (single arm)
*You pick the weight for deadlifts and thrusters.
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 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 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…
