Weightlifting: Back Squat 4 x E2MOM
70% x 5
75% x 5
80% x 5
5RM for the day
*Record only the 5RM
Push Jerk 4 x E2MOM
60% x 3
65% x 3
70% x 3
3 RM
*Use split jerk 1RM
*Record only 3RM
WOD: 10 x EMOM (For Time)
Odd – 12 Deadlift 155/225
Even – 8 Bar Facing Burpee
CrossFit One World – CrossFit Total Body Strength Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (8 Rounds for weight) EMOM x 8 Clean pull + power clean Strength Part…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 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…
