CrossFit One World – CrossFit
20 Rep Squat (Widowmaker) (Weight)
Perform 20 rep squat in 1 set.
Start at roughly 40% of 1 Rep and add 5-10 pounds per week
If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a row
week 3
1-time exercise (AMRAP – Rounds and Reps)
12 min AMRAP:
• 2 Dumbbell Hang Cleans 30/20#
• 20 Double Unders
• 4 Dumbbell Hang Cleans 30/20#
• 20 Double Unders
• 6 Dumbbell Hang Cleans 30/20#
• 20 Double Unders
… continue adding 2 reps and 10 double unders each round