Strength Sets: EMOM Should Press, EMOM Push Press, EMOM Push Jerk
EMOM Shoulder press 1-1-1-1-1 reps
EMOM Push press 3-3-3-3-3 reps
EMOM Push jerk 5-5-5-5-5 reps
The weight should go up on every set (this includes between press to push press to push jerk)
WOD: CrossFit Games Open 12.4
12-minute AMRAP of:
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Back Squat (5 Rounds of 90 Sec 5 Back Squats @ 60% 1 RM Add 5 Pounds Every Se) Pushing P (AMRAP – Rounds and Reps) 15 minutes AMRAP 5…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 65% 1 RM ) Johnny Bravo’s Playbook 1 (Time) For Time 21-18-15-12-9-6-3 Front Squats (95/65) Lateral Burpee Over Bar Sit-Ups Rx Bar 95/65 20 min time cap
