Monday


CrossFit One Way – CrossFit

Start of a brand new week. Following a new program in developing the Snatch, CNJ and incorporating alot of metabolic conditioning. It’s also the first day to the Wodapalooza 60 Day Challenge! 60 days on a mission. We also wanted to point out the extra work that the Challenge is giving you should be supplemental to our program we have at the box. Adding in additional work after the wod will surely help you towards your goal. Success isn’t easy, let’s work hard everyone!

Weightlifting

Snatch (EMOM-10 )

1 Rep every minute of a relatively heavy “Squat” snatch you can work with.

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

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