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 Total Body Lift + Short Metcon Warm-Up (No Measure) 3 sets: 15 Cal Bike/20 Cal Row 20 Goblet squats 20 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 5 Deficit Deadlifts 8 Tuck Jumps build to tough load stand on 15lb plate Conditioning (5 Rounds for time)…
CrossFit One World – CrossFit Sunday FunDay Warm-Up (No Measure) 3 sets: 20 Cal Row 15 Banded good mornings 20 shoulder taps Conditioning (No Measure) For Time: 10–9–8–7–6–5–4–3–2–1 Calories Assault bike Between rounds *30m farmers Carry tough *6 step ups 30/24″ Arm Work (No Measure) 3 sets: 15 DB Hammer Curls 50 Band tricep push-downss…
CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 20mins 200m Run 10 Slam Balls 10 Air Squats 5 Burpees alternate partners each round
