Perform 20 rep squat in 1 set.
Start at roughly 40% of 1 Rep and add 5-10 pounds per week
If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a row
Week 4
For time:
• 400 m Run
• 20 Cleans 135/95#
• 400 m Run
• 15 Cleans 155/105#
• 400 m Run
• 10 Cleans 185/125#
• 400 m Run
• 5 Cleans 205/145#
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
