02/01/2019
CrossFit One Valley - CrossFitMetcon (Time)10 Rounds 3 Power cleans (185,125) 6 Box jumps (30,24) 9 T2B
CrossFit One Valley – CrossFit
Metcon (Time)
10 Rounds
3 Power cleans (185,125)
6 Box jumps (30,24)
9 T2B
CrossFit One Valley - CrossFitMetcon (Time)10 Rounds 3 Power cleans (185,125) 6 Box jumps (30,24) 9 T2B
10 Rounds
3 Power cleans (185,125)
6 Box jumps (30,24)
9 T2B
CrossFit One Valley - CrossFitMetcon (Time)50-40-30-20-10 Double under 2 - 2 - 2 - 2 - 2 Rope climbShoulder Press (3 rep max)
50-40-30-20-10 Double under
2 – 2 – 2 – 2 – 2 Rope climb
CrossFit One Valley - CrossFitMetcon (Time)100Ft Dball carry (100,80) 20 Power snatch (135,95) 100Ft Dball carry (100,80) 20 Squat snatch (165,115) 100Ft Dball carry (100,80)
100Ft Dball carry (100,80)
20 Power snatch (135,95)
100Ft Dball carry (100,80)
20 Squat snatch (165,115)
100Ft Dball carry (100,80)
CrossFit One Valley - CrossFitBack Squat (5x5 building )Metcon (Time)6 Rounds 400m Bike erg 12 GHD sit ups 25Ft Handstand walk
6 Rounds
400m Bike erg
12 GHD sit ups
25Ft Handstand walk
CrossFit One Valley - CrossFitDeadlift (7x5 building )Metcon (AMRAP - Reps)AMRAP:7 10 OHS (135,95) 10 Pull ups
AMRAP:7
10 OHS (135,95)
10 Pull ups
CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am Team of 2 50 clean and Jerks (185,125) 100 calorie assault bike 50 burpee box jumps (24,20)
Open gym 7am
Class wod 9am
Team of 2
50 clean and Jerks (185,125) 100 calorie assault bike
50 burpee box jumps (24,20)
CrossFit One Valley - EnduranceMetcon (Calories)Assault bike Emom:10 12 second sprint 30 seconds air squats at recovery pace 18 seconds rest
Assault bike
Emom:10
12 second sprint
30 seconds air squats at recovery pace
18 seconds rest
CrossFit One Valley - CrossFitMetcon (Time)200m Row 30 Alt pistols 30 C2B 200m Row 20 Alt pistols 20 C2B 200m Row 10 Alt pistols 10 C2BMetcon (No Measure)4 Sets for quality 20 V-ups 20 Deficit push ups (45,25)
200m Row
30 Alt pistols
30 C2B
200m Row
20 Alt pistols
20 C2B
200m Row
10 Alt pistols
10 C2B
4 Sets for quality
20 V-ups
20 Deficit push ups (45,25)
CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)EMOM:20 Min1: Max Double unders Min2: 400m Bike erg standing *mens damper: 10, womens: 8 *score = # of double unders
EMOM:20
Min1: Max Double unders
Min2: 400m Bike erg standing
*mens damper: 10, womens: 8
*score = # of double unders
CrossFit One Valley - CrossFitBench Press (work to a heavy 2 rep)Metcon (Time)30 Bench press (155,105) 50 Dball squats (100,80)
30 Bench press (155,105)
50 Dball squats (100,80)