Strength Work:
Stamina Squats
EMOM x 12 Alternating between
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Note that the rep scheme has changed back for the last 2 weeks of the cycle. We are increasing weight
this week to 72% of your 5 RM Back Squat. We will be retesting your 5 RM Back Squat next week
For time
21-18-15-12-9-6-3:
Kettlebell Swings (53/35)
Thrusters (95/65)
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…
