Strength: Front Squat 6 x E2MOM
2×3 @ 70%
2×3 @ 75%
2×3 @ 80%
WOD: “0 to 100 Real Quick” / 35 Min AMRAP
1000M Row
100 Single Unders
900M Row
90 SU
800M Row
80 SU
700M Row
70 SU
600M Row
60 SU
500M Row
50 SU
400M Row
40 SU
300M Row
30 SU
200M Row
20 SU
100M Row
10 SU
Each round go down by 100M Row and 10 single unders
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…
