Establish a Heavy
1 Rep Max Within
20 Mins
Suggestions
Set 1 5 Reps 70%
Set 2 5 Reps 75%
Set 3 3 Reps 80%
Set 4 3 Reps 85%
Set 5 1 Rep 90%
Set 6 1 Rep 95%
Set 7 1 Rep 101%
15 Min AMRAP
10 Burpee
20 Wallball
30 Double Under
400m Row
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…
