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 – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
