Warm Up: Good Mornings 3 x EMOM
5 Good Mornings
*start with barbell, make small jumps
Weightlifting:
Overhead Squat 3 x E2MOM
5 x Overhead Squat @ 75%
Front Squat 3 x E2MOM
5 x Front Squat @ 70%
*If unable to do overhead squat due to mobility substitue with front squat.
WOD: 4 RFT
50 Ft Lunge
20 Alt Snatch
RX – DB – 50/35, Front Rack Lunge
RX+ – KB – 53/35, Overhead Lunge
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×6 6 Rep Push Press @ 60% Increase Weight by 5 every set) Look Overhead (Time) 4 Rounds for time 250 m Row 10 Shoulder to Overhead 20 Overhead Plate Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×6 6 Rep Back Squat @ 60% Increase Weight by 5 every set) Turtle Hermit (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee Box Jumps 20 Wallballs 40 Double Under RX WB 14/20 Box 20/24 Rx+ WB 20/30 Box 24/30
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 5 Deadlift @ 65% 1 RM ) LVL 2 Death Gigas (Time) 5 Rounds for Time 20/15 Cal Row 15 Goblet Squats 53/35 20 Double Under 15 Russian KB 53/35 RX+ 5 Rounds 20/15 Assault Bike 10 Goblet Squat 70/53 20 Double Under 10 Russian KB…
