Weightlifting: Front Squat
5 RM Front Squat
5 RM Front Squat
12 Min to establish 5 RM
*It is highly advised that you do not do 10 reps for every warm up set. Warm up with reps of 3
*Record your 5RM as you will need this in the following weeks
WOD: Chipper
60 Burpees
50 American KBS 35/52
40 OH KB Lunge (20R/20L) *
30 Goblet Squats
20 Box Jumps 20/24
10 BMUP **
* OH KB Lunge must be done 20 (R) before 20 (L)
** BMUP Scaling Options: 15 C2B or 15 Strict Pull Ups
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
