Weightlifting: Back Squat 4 x E2MOM
70% x 5
75% x 5
80% x 5
5RM for the day
*Record only the 5RM
Push Jerk 4 x E2MOM
60% x 3
65% x 3
70% x 3
3 RM
*Use split jerk 1RM
*Record only 3RM
WOD: 10 x EMOM (For Time)
Odd – 12 Deadlift 155/225
Even – 8 Bar Facing Burpee
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @70 1 RM5) LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
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