CrossFit One World – CrossFit
Strength
Front Squat (3 Rep Max Front Squat
15 min to establish a 3 rep max front squat
Coaches: Please allow time for athletes to work up to a starting weight and then start the clock.)
Welcome to week 5! We well be testing some rep maxes the next 2 weeks with our power lifts. The goal is to see where you are with reps relative to your 1 rep. For example: if you are hitting a 3 rep max at 85% + of your one rep, chances are, your 1 rep will be higher than what it currently is. So push those 3 reps these next 2 weeks.
Metcon
NBW – Dirty (Hip) Pop (AMRAP – Rounds and Reps)
15 Min AMRAP:
3, 6, 9, 12… etc
– HSPU
– KBS (53/35)
– 200m run after every round
RX+ : 70/53