CrossFit One World – CrossFit
Back Squat (10 Min E2MOM
4 Rep Back Squat
@ 80% – 85%)
$$ Mile High (Time)
4 Rounds for Time:
400 meter Run
3 Rounds of:
3 Power Cleans (135/95 lb)
3 Front Squats
3 Push Jerks
If you like barbell work and running, you will love this workout. We are beginning each round with a 400-meter run, which will roughly take about 2 minutes. You are going to want to use this as recovery and reserve your energy for the barbell complex.
Since one lift leads into the next, you’ll want to pick a weight you can hold onto all nine reps each round. The focus is on the Push Jerk at the end of the complex. Dip down and drop under the bar as quickly as possible while maintaining a strong and braced core.
Shake your hands on each run and get ready to repeat the work.
INSTRUCTIONS
On a running clock, perform four (4) Rounds for Time (RFT) of: 400 meter Run followed by three (3) rounds of 3 Power Cleans, 3 Front Squats and 3 Push Jerks each round.
Record your score as the total time it takes to complete all four (4) rounds as written.
SCALING OPTIONS
Scale the weight as needed, or substitute with Double Dumbbell Hang Cleans, Front Squats and Push Jerks (2 x 65/55 lb)