Capacity: Max Effort 500m Row for Time
Weightlifting: Paused Front Squat
E2MOM 12 mins 5 Paused (2 seconds) Front Squat @ 70-75%
WOD: For Time – CAP 20 minutes
15-12-9-6-3 *
Heavy thrusters are on the menu today! Each round doesn’t need to be unbroken but we’re looking for a weight you could do those bigger rounds in two to three sets. Keep those feet flat on the ground force your chest and elbows up throughout the squat.
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
