WOD: EMOM 10 Minutes
Even: :30 Hollow Rock
Odd: :30 superman
Weightlifting:
Front Squat (3 x 10)
Every :90
3×10 Front Squats @ WK 1 weight
WOD: AMRAP in 18 Minutes of
5 T2B
15 Russian KBS 53/70
15 Box Jumps
5 Cleans 125/205
*Shoot for 3 rounds, if you are not able to do 3 rounds because of the weight then it is recommended you lighten the load. This is a heavy workout, work around 60% of your 1RM clean.
CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :45 Easy Row 8 Alternating Samson Lunges 8 Air Squats 8 Scap Push-Ups 6 Hand Release Push-Ups Then into… 2 ROUNDS (With an Empty Bar) :30 Row (build in pace) 5 Front Squats 5 Strict Press 5 Push Press Workout WORKOUT (6 Rounds…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 400m Easy Jog (Route Review) Then Into… 2 ROUNDS 10 Kettlebell Deadlifts 10 Hollow Rocks 10 Banded Pull-Aparts 20m High Knees Then Into… 5 Kettlebell Romanian Deadlifts (slow on the way down) 10 Kettlebell Swings (workout bell) 5 Kip Swings 3 Pull-Ups (your level’s version)…
