Capacity: Burpees
30 Burpees to 6 inch target for time
Weightlifting: Back Squat
E3MOM 15 minutes work up to a new 3 RM back squat start at 80% of 1 rm in round 1 and increase from there
WOD:
AMRAP in 20 Minutes
60 Double Unders
12 Deadlift 155/105 lb
9 Hang power clean 155/105 lb
6 Push Jerk 155/105 lb
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…
