Weightlifting: Back Squat 3xE3MOM
3 x 10 Back squat @ 70%
3 x 10 bent over row between sets
*Super set the movements, complete both squats and row in each 3 min interval
WOD: 21xEMOM – For Time
1 – 15/10 Cal row
2 – 6 Burpee over DB + 30 DU
3 – 6 Burpee over DB + 6 DBx2 Thrusters 50/35
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
