CrossFit One World
Try for Free
Start Now

8092021

CrossFit One World – CrossFit

Stamina Squats (EMOM for 12 minutes)

Stamina Squats

EMOM X 12 Alternating between

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

We are increasing weight this week to 56% of your 5 RM Back Squat

Metcon (AMRAP – Rounds and Reps)

Part #1

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 45/35 lb

Rest 3:00

Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 65/45 lb

Rest 3:00

Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 75/55 lb

Rest 3:00

Part #4

AMRAP 3:00

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 95/65 lb

Search

Popular Posts

  • CrossFit – Sun, Nov 8

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2-3 ROUNDS :45 Easy Ski/Row :45 Easy Bike Erg 100m Easy Run 8 Alternating Samson Lunges 10 Air Squats 10 Arm Circles Forward + Backward Workout WORKOUT (Distance) FREEDOM (RX) “TRI WITH RICH” ON 45:00 CLOCK… 2k Ski/Row (or 10:00) 10k Bike Erg (or 20:00…

  • CrossFit – Sat, Nov 7

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…

  • CrossFit – Fri, Nov 6

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…

Categories

Archives

Tags