Establish a Heavy 1 RM Back Squat Within 25 Mins
Suggestion
Set 1- 5 Reps @ 65%
Set 2 -5 Reps @ 70%
Set 3 – 3 Reps @ 75%
Set 4 – 3 Reps @ 80%
Set 5 – 1 Rep @ 85%
Set 6 – 1 Rep @ 90%
Set 7 – 1 Rep @ 95%
Set 8 – 1 Rep @101%
Rest At Lease 90 Sec per Set
Record Heaviest On WODIFY
10 Min AMRAP
10 Wallballs 20/14
20 Russian Kettle Bell Swings 53/35
30 Reverse Lunges
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…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
