3 x E2MOM
5 Front Squats
Start @ 80% of 1 RM Clean
Take from ground
ZOOM:
EMOM IN 20 MINS:
MIN 1-10 SEATED DB PRESS
MIN 2-10 FRONT RACK LUNGES
MIN 3-10 DB ROWS
MIN 4-10 REVERSE LUNGES
12 min AMRAP
10 Power Cleans 95/135
10 V Ups
10 Push Ups
ZOOM:
AMRAP IN 15 MINS
10 DB THRUSTERS
10 V-UPS
10 RENEGADE ROWS
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Mighty Thor (AMRAP – Rounds and Reps) 18 Min AMRAP: 5 Goddess Makers 10 Box Jump Overs 15 Alt DB Snatch 1 Goddess Maker is: Push Up 1st Arm DB Row Other…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 70% Increase Weight by 5 every set) Metcon (Time) For Time Buy in/out 500 m Row 4 Rounds 25 Wallball 15 KB Russian Swing Rx WB 20/14 KB 53/35 RX+ WB 30/20 KB 70/35
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 55% Body Weight Increase weight by 5 Every set 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 5 Rounds for time 3 Wall walks 6 Hang Power Clean 12 Lateral Hops over Bar 24 Sit ups…
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