Month: June 2019

CrossFit One Valley - CrossFitMetcon (Weight)Emom:10 1 high hang power clean 1 hang power clean 1 squat clean *Building, holding on to the barMetcon (Time)500m row 50ft sand bag carry 10 sand bag over shoulder (150,100) 10 sand bag squats (150,100) 50ft sand bag carry back

CrossFit One Valley – CrossFit

Metcon (Weight)

Emom:10

1 high hang power clean

1 hang power clean

1 squat clean

*Building, holding on to the bar

Metcon (Time)

500m row

50ft sand bag carry

10 sand bag over shoulder (150,100)

10 sand bag squats (150,100)

50ft sand bag carry back

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am AMRAP: 25 Team of 2 50 wall balls (20,14) 40 DB snatch (50,35) 30 PVC sit-ups 20 cal echo bike 10 Bar muscle ups *one partner working at a time

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class wod 9am

AMRAP: 25

Team of 2

50 wall balls (20,14)

40 DB snatch (50,35)

30 PVC sit-ups

20 cal echo bike

10 Bar muscle ups

*one partner working at a time

CrossFit One Valley - CrossFitMetcon (AMRAP - Reps)Amrap: 7 15/12 cal standing bike erg 10 shspuRest 3:00Metcon (AMRAP - Reps)Amrap:7 12/10 calorie ski 7 box jumps (30/24)3:00 restMetcon (AMRAP - Reps)Amrap:7 12/10 calorie row 7 burpees over the Rower *rower facing burpee

CrossFit One Valley – CrossFit

Metcon (AMRAP – Reps)

Amrap: 7

15/12 cal standing bike erg

10 shspu
Rest 3:00

Metcon (AMRAP – Reps)

Amrap:7

12/10 calorie ski

7 box jumps (30/24)
3:00 rest

Metcon (AMRAP – Reps)

Amrap:7

12/10 calorie row

7 burpees over the Rower

*rower facing burpee

CrossFit One Valley - CrossFitMetcon (Time)800-600-400-200m run 20-15-10-5 Snatch 20@ 115/75 15@ 135/95 10@155/105 5@ 185/125 Squat or powerMetcon (No Measure)Accessory 3x8 muscle snatch 3x8 snatch balance (45,35)

CrossFit One Valley – CrossFit

Metcon (Time)

800-600-400-200m run

20-15-10-5 Snatch

20@ 115/75

15@ 135/95

10@155/105

5@ 185/125

Squat or power

Metcon (No Measure)

Accessory

3×8 muscle snatch

3×8 snatch balance

(45,35)

CrossFit One Valley - CrossFitMetcon (8 Rounds for time)Start a new round every 3:00 for 8 rounds 10 C2b 10 dB thrusters (50’s/35’s) 30 double unders

CrossFit One Valley – CrossFit

Metcon (8 Rounds for time)

Start a new round every 3:00 for 8 rounds

10 C2b

10 dB thrusters (50’s/35’s)

30 double unders

CrossFit One Valley - CrossFitMetcon (Time)5 rounds 15/12 Calorie echo bike 10 Hang power cleans (135,95)Shoulder Press3 sets 5@65% 3@70% 1@80%

CrossFit One Valley – CrossFit

Metcon (Time)

5 rounds

15/12 Calorie echo bike

10 Hang power cleans (135,95)

Shoulder Press

3 sets

5@65%

3@70%

1@80%

CrossFit One Valley - CrossFitDeadlift (Building )Metcon (AMRAP - Rounds and Reps)Amrap:10 12 T2B 12 Hand release push ups 24 air squats

CrossFit One Valley – CrossFit

Deadlift (Building )

Metcon (AMRAP – Rounds and Reps)

Amrap:10

12 T2B

12 Hand release push ups

24 air squats

CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class WOD 9am Team of 2 1000m Bike erg 100 HSPU (p1 work, p2 hold handstand ) 100 Sit ups (p1 work, p2 hold plank) 100 Pull ups (p1 work, p2 hang from bar) 1000m Bike erg *split reps as needed *every switch = 3 synchro burpees Time cap: 30:00

CrossFit One Valley – CrossFit

Metcon (Time)

Open gym 7am

Class WOD 9am

Team of 2

1000m Bike erg

100 HSPU

(p1 work, p2 hold handstand )

100 Sit ups

(p1 work, p2 hold plank)

100 Pull ups

(p1 work, p2 hang from bar)

1000m Bike erg

*split reps as needed

*every switch = 3 synchro burpees

Time cap: 30:00

CrossFit One Valley - CrossFitMetcon (Time)Cash in: 800m Run 3 Rounds 10 Devil press (50's,35's) 20 Alit pistols 20 Calorie Ski erg Cash out: 800m Run

CrossFit One Valley – CrossFit

Metcon (Time)

Cash in: 800m Run

3 Rounds

10 Devil press (50’s,35’s)

20 Alit pistols

20 Calorie Ski erg

Cash out: 800m Run

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds)Emom:20 Min1: 35 Double unders Min 2: 3 Power clean and jerks @ 65-70%

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds)

Emom:20

Min1: 35 Double unders

Min 2: 3 Power clean and jerks @ 65-70%