E2MOM x 5
3 – 3 – 3 – 3 – 3
Start at 70% 1RM and work up to no more than 80-85% 1RM
For Time:
120 Double Unders/Singles
60 Box Jump Overs 24″/20″
30 Double Hang Dumbbell to Overhead 50 lbs/35 lbs
Time Cap 18 Minutes
You can snatch or clean & jerk
Scaling Options:
Reduce Box Height/Step Overs
Reduce load
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…
