WOD February 14, 2019 (Thursday)

Skill Work:
10 Min to review KB OHS Technique

Weightlifting: Deadlift (10-7-4-1)
Use new 1RM to calculate %
10-50%
7-60%
4-70%
1-80%

WOD: 3 RFT
14 KBx2 Deadlift 30/50
14 KBx1 OHS (7 Each Side)
50 DU

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…
Hype Hitters – Tue, Apr 28

CrossFit One World – Hype Hitters
CrossFit – Tue, Apr 28

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…

CrossFit One World