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 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…
