Tempo Push Press
EMOM x 10
3 Push Press taking 5s to lower to shoulders
Load Bar to 50-60% of 1RM Push Press
E4MOM x 5 Rounds:
9 Box Jump Overs (24″/20″)
12 Double Dumbbell Front Squats
12/9 Calorie Row
Dumbbell Pounds – 35’s/25’s
Complete each round within the 4:00. Fastest round is your score.
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
