21-15-9
Pull ups
Push Press 65/95
1th Set – 5 Reps Bar
2th Set – @ 35% 3 Reps
3th Set – @ 40% 3 Reps
4th Set – @ 50% 3 Reps
5th Set – @ 65% 2 Reps
6th Set- @ 67.2% 2 Reps)
4 Rounds for Time
15 Box Jumps 18/24
20 Thrusters 35/45
25 Ab-Mat Sit Up
30 Double-under
Buy Out
35 Burpees
Rx+ 14/20 Vest
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…
