4 x E2MOM
7, 5, 3, 2 start @ 60%
add weight each round, i.e. 10#
ZOOM:
EMOM IN 16 MINS:
MIN 1-10 RIGHT SINGLE LEG DEADLIFTS
MIN 2-10 LEFT SINGLE LEG DEADLIFTS
MIN 3-HIP LIFT HOLD
MIN 4-10 HIP LIFTS
5xE4MOM
200 M Run or 250 M Row
15 Russian KB Swings 54/72
20 Goblet Squats
ZOOM:
5XE4MOM
10 BURPEES
20 DB/KB SWINGS
25 GOBLET SQUATS
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Toes to Bar 8 Push press 10 Lateral Burpees 100 m Run Rx 115/75
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…
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