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 Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
