WOD September 9, 2014 (Tuesday)

Tier 1
5 x 5 Bench Press

and then…

*EMOM – 21 Minutes
Minute 1 – 12 Knee Raise
Minute 2 – 10 Russian KB Swings (pick weight)
Minute 3 – Max Double Unders or Singles

*Score is total Double Unders
*Shoulder Mobility

Tier 2
5 Rep Max Bench Press

and then…

*EMOM – 21 Minutes
Minute 1 – 15 Knees To Elbow (or) Toes To Bar
Minute 2 – 12 Russian KB Swings (44/26)
Minute 3 – Max Double Unders

*Score is total Double Unders
*Shoulder Mobility

Tier 3
3 Rep Max Bench Press

*EMOM – 21 Minutes
Minute 1 – 15 Toes To Bar
Minute 2 – 12 Russian KB Swings (53/35)
Minute 3 – Max Double Unders

*Score is total Double Unders
*Shoulder Mobility

CrossFit – Wed, May 13

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 – Tue, May 12

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…
CrossFit – Mon, May 11

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…

CrossFit One World