Tempo Front Squat
E2MOM x 5
1 Tempo Front Squat 5s down come up normally
2 Front Squats
Load to 60-65% of your 5 RM Back Squat
Metcon
4 Rounds:
200 Meter Run
12 Hang Squat Cleans (95/65)
12 Single Dumbbell Box Step Overs (20″ max ht.) (35/50 lbs)
Each movement should take 90 seconds or less. Use the run as recovery.
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…
