12 Min E2MOM
Set 1 – 68%-73% For 6 Reps
Set 2 – 74%-78% For 5 Reps
Set 3 – 78%- 81% For 4 Reps
Set 4 – 81%- 86% For 3 Reps
Set 5 – 87%- 91% For 2 Reps ( Record this On Wodify)
Set 6 – Same as SET 5
18 Min AMRAP
2 Goddess Makers 50/35
4 Devils Press
6 Dumbell Deadlifts
8 Hang Power Dumbell Cleans
10 CAL 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…
