WOD: EMOM 10 Minutes
Even: :30 Hollow Rock
Odd: :30 superman
Weightlifting:
Front Squat (3 x 10)
Every :90
3×10 Front Squats @ WK 1 weight
WOD: AMRAP in 18 Minutes of
5 T2B
15 Russian KBS 53/70
15 Box Jumps
5 Cleans 125/205
*Shoot for 3 rounds, if you are not able to do 3 rounds because of the weight then it is recommended you lighten the load. This is a heavy workout, work around 60% of your 1RM clean.
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…
