E2MOM x 5
4 Sets of 3 Reps @ 75-80% of 1RM
1 Set of 3+ Reps @ 75-80%%
FLOW: Complete 4 sets of 3 unbroken strict presses from a rack. For the final set, complete 3 or more unbroken strict presses. This is essentially a “near max set.” Leave 2-3 reps in the tank.
SCORE: Enter reps completed for the set of 5+
For Time:
3 Rounds
21/15 Calorie Row
21 Kettlebell Swings
21 Goblet Squats
53/35 lbs
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
