Warm up: 12 min EMOM
1 – 30 sec hollow hold
2 – L side plank
3 – R side plank
Weightlifting: Snatch 6xE2MOM
1 Power Snatch + 1 Snatch @ 90%+
WOD: 12 Min AMRAP
20 L- DB Cluster 50/35
20 DB FR Lunge
20 R- DB Cluster
20 DB FR Lunge
*USE ONLY ONE DB FOR THE WORKOUT
RX+
12 Min AMRAP
20 L- DB Cluster 50/35
20 DB OH Lunge
20 R- DB Cluster
20 DB OH
Lunge
*USE ONLY ONE DB FOR THE WORKOUT
CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
