Weightlifting: Bench Press (10-7-4-1)
Use new 1RM to calculate %
10-50%
7-60%
4-70%
1-80%
WOD: 4xE4MOM
Minute 1: 10 Pull Ups
Minute 2: 5 Deadlifts @ 65% (add weight each round)
Minute 3: 8/10 Cal Row
Minute 4: Rest
Rx+
4xE4MOM
Minute 1: 5-7 Bar Muscle Ups
Minute 2: 5 Deadlifts @ 65% (add weight each round)
Minute 3: 15/18 Cal Row
Minute 4: Rest
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…
CrossFit One World – Hype Hitters Game #1 (AMRAP – Rounds & Reps) Game #2 (AMRAP – Rounds & Reps) Game#3 (AMRAP – Rounds & Reps)
CrossFit One World – CrossFit Infamy P Mod (AMRAP – Rounds & Reps) AMRAP (with a Partner) in 25 Mins Buy-in: 2,500 meter Row AMRAP in the time remaining: 12 Front Squats (165/115 lb) 7 Wall Walks 2 Rope Climbs (15ft)
