Skill Work: Max Height Box Jump (Distance)
Max Height Box JumpWith a 7 minute clock establish a max box jump
Weightlifting: Back Squat
E3MOM 15 mins, establish a 1 RM Back Squat
WOD: Deadlift Burpee (For Time) -Cap 11 Minutes
21-15-9 Deadlift 225/155
We have not tested this bench mark in quite some time, so choose the loading appropriately. You should be able to get through all round of DLs in at most 3 sets!
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
