Week 2 of 7
Warm-up: 3 Rounds for Quality
10 Beat Swings
10 V Ups
10 Tempo Air Squats (3 count down-5 count hold-1 count up)
Weightlifting: Front Squat (6 x 3)
6xE2MOM
6 x 3
Last week’s 5RM + 5lbs
WOD: For Time – Cap 18 Min
4, 8, 12, 16, 20
T2B
5, 4, 3, 2, 1
Bear Complex 95/135
*1 Round of Bear Complex = 1 Rep
RX+
10 GHD Each Round
10, 8, 6, 4, 2
Bear Complex 95/135
*1 Round of Bear Complex = 1 Rep
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
