HOME WORKOUT
Warm Up: Push up super sets (5×15)
5×15 Push ups
5 Diamond push ups
5 standard push ups
5 wide push ups
Work every 90 seconds. Once complete, rest for the remainder of time.
WOD: 5 Rds For Time
10 Deadlifts
8 hang cleans
6 front squats
4 push press
2 thrusters
CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM Complete a cycle @ 45% 1 RM Snatch Increase by 5 every set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL – Snatch High Pull (6 Min EMOM 2 Rep @105%…
CrossFit One World – CrossFit Metcon (No Measure) 20 Minute AMRAP 100m Run (Partner A) 100m Run (Partner B) 4 Dumbbell Deadlifts (50/70) (Partner A) 4 Dumbbell Deadlifts (50/70) (Partner B) 6 Pulls Ups (Partner A) 6 Pull Ups (Partner B) PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell…
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
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