Strength Sets: EMOM Should Press, EMOM Push Press, EMOM Push Jerk
EMOM Shoulder press 1-1-1-1-1 reps
EMOM Push press 3-3-3-3-3 reps
EMOM Push jerk 5-5-5-5-5 reps
The weight should go up on every set (this includes between press to push press to push jerk)
WOD: CrossFit Games Open 12.4
12-minute AMRAP of:
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x…
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…
