CrossFit One World – CrossFit

Front Squat (10 Min E2MOM
4 Reps Front Squat
@ 75%- 80%)

Push Press (5 Round of 90 Sec (7.5 Mins)
5 Rep Push Press
@ 65% – 70%)

$$ Power Player (AMRAP – Reps)

EMOM for 19 minutes:

Minute 1: Toes-to-Bar
Minute 2: Alternating Dumbbell Snatches
Minute 3: Renegade Rows (2 x 50/35 lbs)
Minute 4: Rest

With this EMOM (Every Minute on the Minute) target working for 45 seconds with 15 seconds of rest/transition time. This will test our work capacity to see if we can hold the same number of reps across all 5 rounds.

With Toes-to-Bar, start each rep with a kip swing and “big shoulders” (also known as “open shoulders”) followed by a fast snap through the hips to raise the legs and bring the toes on both feet to the bar at the same time. It will benefit us to make use of the kip between each rep to maintain momentum through this movement.

Focus on the starting position during both Dumbbell Snatches when pulling from the floor, and make sure to utilize the shrug to get the momentum we’re looking for during the Alternating Dumbbell Snatches.

When picking a weight for the snatches, pick the heaviest weight; you can complete 20 Snatches unbroken when fresh.

Make sure to Alternate on the renegade rows to get the oblique effect. When you need to rest, do so upright to get the most amount of oxygen. Work to the top of the minute on this movement since you will get a full minute’s rest after this round.

Record your score as the total reps completed across all the movements when the 19-minute clock stops.