E2MOM x 5
3 Squat Cleans w/3s pause at bottom
70-75% 1RM
Perform as singles. Reset for each rep.
For time:
1000/800 Meter Row
50 Kettlebell Goblet Squats, 53/35 lbs
50 Pull-ups
Time cap: 15 mins
Scaling Options:
Max Distance Row for 4 mins (move on If you hit 1000/800 m before); 26/18 lbs; Band Assisted Pull-ups or Ring Rows
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
