Warm-up:
5 Minute EMOM
5-10 Hand Stand Push Ups
*if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives
*Max 12 reps each minute
Weightlifting:
Back Squat (3 x 5)
E2MOM
Back Squat 3 x 5 @ 75%
Dips 3 x 5-7 dips
*dips are added skill work to this portion. The main focus should be your back squat.
WOD: 5 Rounds for Time
50 Double Unders
10 Clusters 75/115
10 Pull Ups or 5 Bar Muscle Ups
RX+
95/135
10 Bar Muscle Ups
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
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