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