Warm-up: Seated DBx2 Press
3×10 Seated DB Press
*Go up in weight each round
*Start light and go up
Weightlifting: Power Clean 6xE2MOM
1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 80%+
WOD: 4 Rounds for Time
500M Row
15 HSPU
RX+
4 Rounds for Time
18/20 Cal Bike
15 Strict HSPU
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Adductor rock back x 10ea cat-cow x 8 + 2 sets: 20 hanging Knee tucks 20 Band glute bridges 5 Box Jumps Strength (4 Rounds for weight) Every 4min x 4 Back squat x 10 reps Strict Pull-up…
CrossFit One World – CrossFit LVL – Clean Complex Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power)15 Min E3MOM 2 Cycle of Clean Complex @ 60% of Hang Power Clean. Increase 5-10 every set LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following…
CrossFit One World – Hype Hitters GAME#1 (AMRAP – Rounds) GAME#3 (Calories)
