Tabata toes to bar or knees to elbows
EMOM 10 mins. 1 hang squat clean with a pause at the bottom of the front squat. For this variant we’ll be working from the hang and pausing in the bottom of the squat clean. That means you will perform a deadlift to hip height and then lower the bar to the hang position.
For time: 2000m row
Look to PR your previous time, focus on getting a consistent 500m split time, it will help tremendously.
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
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 – 4 Tng Push Press Min 2…
