12/18/2020
CrossFit One Valley - CrossFitMetcon (Time)10-9-8-7-6-5-4-3-2-1 Front squat (135/95) S2OH (135/95) T2B
CrossFit One Valley – CrossFit
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Front squat (135/95)
S2OH (135/95)
T2B
CrossFit One Valley - CrossFitMetcon (Time)10-9-8-7-6-5-4-3-2-1 Front squat (135/95) S2OH (135/95) T2B
10-9-8-7-6-5-4-3-2-1
Front squat (135/95)
S2OH (135/95)
T2B
CrossFit One Valley - EnduranceMetcon (Distance)row 1:00 row 1:00 rest 2:00 row 1:00 rest 3:00 row 1:00 rest 4:00 row 1:00 rest 5:00 row 1:00 rest 4:00 row 1:00 rest 3:00 row 1:00 rest 2:00 row 1:00 rest 1:00 row
row
1:00 row
1:00 rest
2:00 row
1:00 rest
3:00 row
1:00 rest
4:00 row
1:00 rest
5:00 row
1:00 rest
4:00 row
1:00 rest
3:00 row
1:00 rest
2:00 row
1:00 rest
1:00 row
CrossFit One Valley - CrossFitMetcon (Time)Team of 2 10 Rounds 5 Sandbag over shoulder (150,100) 10 Burpee box jump overs (24,20) 50 Double unders *partner 1 completes a round then partner 2 completes a round
Team of 2
10 Rounds
5 Sandbag over shoulder (150,100)
10 Burpee box jump overs (24,20)
50 Double unders
*partner 1 completes a round then partner 2 completes a round
CrossFit One Valley - EnduranceMetcon (Calories)Echo 10 rounds :30 fast :60 easy
Echo
10 rounds
:30 fast
:60 easy
CrossFit One Valley - CrossFitOverhead SquatMetcon (Time)500m row 1000m bike erg 500m ski
500m row
1000m bike erg
500m ski
CrossFit One Valley - EnduranceMetcon (Distance)3 rounds 100 meter run 1:00 bike erg standing- damper 10 200m run 1:00 bike erg standing 400 meter run 1:00 bike erg standing 200 meter run 1:00 bike erg standing 100 meter run 1:00 bike erg standing
3 rounds
100 meter run
1:00 bike erg standing- damper 10
200m run
1:00 bike erg standing
400 meter run
1:00 bike erg standing
200 meter run
1:00 bike erg standing
100 meter run
1:00 bike erg standing
CrossFit One Valley - CrossFitMetcon (Time)36-30-24-18-12-6 Calorie echo bike 10 HSPU + 5 BMU after each set female calories: 25-21-17-13-8-4Metcon (Weight)Accessory 3 sets for quality 10 seated kb strict press each arm 10 seated leg lifts :30 side plank each side
36-30-24-18-12-6 Calorie echo bike
10 HSPU + 5 BMU after each set
female calories: 25-21-17-13-8-4
Accessory
3 sets for quality
10 seated kb strict press each arm
10 seated leg lifts
:30 side plank each side
CrossFit One Valley - EnduranceMetcon (Time)5k ski erg... alternate 2:00 moderate/fast pace, 2:00 recovery pace
5k ski erg…
alternate 2:00 moderate/fast pace,
2:00 recovery pace
CrossFit One Valley - CrossFitBench Press (build to a heavy 3 rep)Metcon (AMRAP - Reps)AMRAP:12 3 squat cleans 185,125 6 hand release push ups 12 ghd sit ups
AMRAP:12
3 squat cleans 185,125
6 hand release push ups
12 ghd sit ups
CrossFit One Valley - CrossFitMetcon (Time)Open gym 7am Class wod 9am Team of 2 80 Partner squat med ball tosses over P/up bar 200 M Run 1 Rope Climb each 60 Deadlifts 185/125 split 200M run 1 rope climb 60 Alt DB Snatches 50/35 split 200m run 1 rope climb 60 Alternating Push-Ups *partner does push up while other partner holds in top of push up 200m run 1 rope climb With 20/14 vest
Open gym 7am
Class wod 9am
Team of 2
80 Partner squat med ball tosses over P/up bar
200 M Run
1 Rope Climb each
60 Deadlifts 185/125 split
200M run
1 rope climb
60 Alt DB Snatches 50/35 split
200m run
1 rope climb
60 Alternating Push-Ups
*partner does push up while
other partner holds in top of push up
200m run
1 rope climb
With 20/14 vest