Skill Work: Max Height Box Jump (Distance)
Max Height Box JumpWith a 7 minute clock establish a max box jump
Weightlifting: Back Squat
E3MOM 15 mins, establish a 1 RM Back Squat
WOD: Deadlift Burpee (For Time) -Cap 11 Minutes
21-15-9 Deadlift 225/155
We have not tested this bench mark in quite some time, so choose the loading appropriately. You should be able to get through all round of DLs in at most 3 sets!
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…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…
