Skill Work: 10 minutes to review how to take the barbell from the ground to a rack position for back squat.
Weightlifting: Front Squat
15 minutes to work up to a 3 RM for the day
-Then-
5×5@60% of the 3 RM for today
WOD: 4 RFT
25 Back Squats 95/135 (from ground)
3 Rope Climbs
Rx+
4 RFT
25 Back Squats 125/175 (from ground)
3 Legless Rope Climbs
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…
