Month: July 2019

CrossFit One Valley - CrossFitHandstand Push-ups (10:00 Handstand push up practice )Metcon (Time)4 Rounds 50ft Double db lunge (50,35) 20/15 Calorie echo 7 BMU

CrossFit One Valley – CrossFit

Handstand Push-ups (10:00 Handstand push up practice )

Metcon (Time)

4 Rounds

50ft Double db lunge (50,35)

20/15 Calorie echo

7 BMU

CrossFit One Valley - CrossFitSplit Jerk3x3@60% 3x2@70% 3x1@80%Metcon (AMRAP - Rounds and Reps)AMRAP:10 15 Hang clean and jerks (95/65) 30 Air squats

CrossFit One Valley – CrossFit

Split Jerk

3×3@60%

3×2@70%

3×1@80%

Metcon (AMRAP – Rounds and Reps)

AMRAP:10

15 Hang clean and jerks (95/65)

30 Air squats

CrossFit One Valley - CrossFitMetcon (Time)50/40 Calorie row 50/40 Calorie ski 40/30 Calorie row 40/30 Calorie ski 30/20 Calorie row 30/20 Calorie ski 20/10 Calorie row 20/10 Calorie ski 10/7 Calorie row 10/7 Calorie ski Complete a max set of T2B after each set. EXAMPLE: row ski T2B row ski T2B *2 scores: time and repsMetcon (AMRAP - Reps)Total number of T2B

CrossFit One Valley – CrossFit

Metcon (Time)

50/40 Calorie row

50/40 Calorie ski

40/30 Calorie row

40/30 Calorie ski

30/20 Calorie row

30/20 Calorie ski

20/10 Calorie row

20/10 Calorie ski

10/7 Calorie row

10/7 Calorie ski

Complete a max set of T2B after each set.

EXAMPLE:

row

ski

T2B

row

ski

T2B

*2 scores: time and reps

Metcon (AMRAP – Reps)

Total number of T2B

CrossFit One Valley - CrossFitMetcon (5 Rounds for time)Start a new round every 2:00 x 5 Rounds 12 Thrusters (95,65) 10 Burpees over the bar *score each roundDeadlift (7x4@75-80%)

CrossFit One Valley – CrossFit

Metcon (5 Rounds for time)

Start a new round every 2:00 x 5 Rounds

12 Thrusters (95,65)

10 Burpees over the bar

*score each round

Deadlift (7×4@75-80%)

CrossFit One Valley - CrossFitMetcon (AMRAP - Rounds and Reps)Open gym 7am Class wod 9am Team of 2 Amrap: 22 400m ski 10 sand bag over shoulder 20 alt dB snatch 10 Synchro push ups 800m bike erg

CrossFit One Valley – CrossFit

Metcon (AMRAP – Rounds and Reps)

Open gym 7am

Class wod 9am

Team of 2

Amrap: 22

400m ski

10 sand bag over shoulder

20 alt dB snatch

10 Synchro push ups

800m bike erg

CrossFit One Valley - CrossFitMetcon (Time)Squat cleans 10 (165,115) 8 (185,125) 6 (205,135) 4 (225, 145) 2 (245,155) 1 mile run

CrossFit One Valley – CrossFit

Metcon (Time)

Squat cleans

10 (165,115)

8 (185,125)

6 (205,135)

4 (225, 145)

2 (245,155)

1 mile run

CrossFit One Valley - CrossFitMetcon (Time)21-15-12-9-6-3 Bbjo (24,20) Pull upMetcon (No Measure)Accessory 6 rounds :10 L sit 15 pvc sit ups

CrossFit One Valley – CrossFit

Metcon (Time)

21-15-12-9-6-3

Bbjo (24,20)

Pull up

Metcon (No Measure)

Accessory

6 rounds

:10 L sit

15 pvc sit ups

CrossFit One Valley - CrossFitPower Snatch10:00 to build to a heavy complex: 1 Power snatch 1 Hang squat snatch 1 OHSMetcon (AMRAP - Rounds and Reps)AMRAP:8 50 Double unders 100m Run

CrossFit One Valley – CrossFit

Power Snatch

10:00 to build to a heavy complex:

1 Power snatch

1 Hang squat snatch

1 OHS

Metcon (AMRAP – Rounds and Reps)

AMRAP:8

50 Double unders

100m Run

CrossFit One Valley - CrossFitMuscle-ups (10:00 Ring muscle up progressions )Metcon (Time)8 Rounds 15/12 Calorie echo bike 12 T2B 25ft Handstand walk

CrossFit One Valley – CrossFit

Muscle-ups (10:00 Ring muscle up progressions )

Metcon (Time)

8 Rounds

15/12 Calorie echo bike

12 T2B

25ft Handstand walk

CrossFit One Valley - CrossFitDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereBack Squat5x5@70-75%

CrossFit One Valley – CrossFit

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Back Squat

5×5@70-75%