HOME WORKOUT
Strength: Clean
Using Barbell: 4 x 3 clean from ground
60% x 3
65% x3
70% x3
All other heavy object, dumbells, kettlebells etc: 4×4 as heavy as possible
WOD: 14 Min AMRAP
10 Burpees
10 DBx2 Hang Cleans 35/50
20 Lateral Hops Over DBx1
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) Metcon (Time) 5 Rounds For Time 5 Toes to Bar 10 KB Sumo Deadlift High Pull 15 Hand Release Push Up 200 Run Rx KB 70/53 Rx + Vest 20/14 KB 53/35
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Floor Press (5 Rounds of 90 Sec 5 Floor Press @ 60 % 1 RM Push Press) Real Glute AB Blaster (AMRAP…
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) 1-time exercise (Time) 4 Rounds For Time 20 Double Under 15…
