Establish a heavy Single within 14 Mins
Suggested:
Every 2 Min
Set 1 – Bar or 50% – 5 Reps
Set 2 – 50% – 65% – 5 Reps
Set 3- 65 % – 75% – 3 Reps
Set 4 – 75%- 85 % – 2 Reps
Set 5 -85% – 90% – 1 Reps
Set 6- 90% 95% -1 Reps
Set 7 – 95%- 101+ Percent 1 Rep
5 Rounds for Time
400 Meter Run
10 DB Alternating Snatch (50/35)
15 DB Suitcase Crunches
20 DB Front Rack Alt Reverse Lunges
(Use 1 dumbbell only)
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…
