Weightlifting: Back Squat
10 Min to Find 5 Rep Max for the day.
-Then-
3×3 @ 75% of the day’s 5 RM
WOD: 4 RFT
100M Farmers Carry (mixed weights)
10 Hang Power Clean 95/135
15 Russian KBS 50/70
RX+
4 RFT
100M Farmers Carry (mixed weights)
10 Hang Power Clean 105/155
15 American KBS 50/70
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
