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 Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress The Glute Game (Time) For Time: 400 meter Run 30 Step-Back Lunges 400 meter Run 30 Jumping Lunges 400 meter Run 30 Dumbbell Weighted Lunges 400 Meter Run 30 Single-Arm…
CrossFit One World – CrossFit Snatch (Establish a Heavy 1 Rep Max Snatch Within 20 Mins) Dust Your Shoulders Off (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Hang Power Snatches 7 Burpees 12 Wall Balls 100m Run Rx Bar 135/95 WB 20/14
CrossFit One World – CrossFit Push Press 12 Min E2MOM 5 Push Press @60% 1 RM LVL 2 Blood Fang (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Power Snatch 15 Overhead Squat 200m Run / 300m Row 25 Abmat Sit up RX 135/95 RX+ 155/115
