Week 2 of 7
Warm-up: 3 Rounds for Quality
10 Beat Swings
10 V Ups
10 Tempo Air Squats (3 count down-5 count hold-1 count up)
Weightlifting: Front Squat (6 x 3)
6xE2MOM
6 x 3
Last week’s 5RM + 5lbs
WOD: For Time – Cap 18 Min
4, 8, 12, 16, 20
T2B
5, 4, 3, 2, 1
Bear Complex 95/135
*1 Round of Bear Complex = 1 Rep
RX+
10 GHD Each Round
10, 8, 6, 4, 2
Bear Complex 95/135
*1 Round of Bear Complex = 1 Rep
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…
