E2MOM x 5
Back Squat
10 Reps @ 70 – 75% 1RM
We’re adding 10-20 lbs from last week
For Time:
50 Abmat Sit-ups
25 Double Dumbbell Front Squats
5 Rope Climbs (15ft.)
25 Double Dumbbell Front Squats
5 Rope Climbs (15ft.)
25 Double Dumbbell Front Squats
50 Abmat Sit-ups
Dumbbells: 50 / 35 lbs
Rope Climb Progressions:
-Reduce reps
-Climb to 8-10 ft.
-3 Pull Ups per 1 Rope Climb
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…
