Establish a heavy Single within 14 Mins
Suggested:
Every 2 Min
Set 1 – Bar or 50% – 5 Reps
Set 2 – 50% – 65% – 5 Reps
Set 3- 65 % – 75% – 3 Reps
Set 4 – 75%- 85 % – 2 Reps
Set 5 -85% – 90% – 1 Reps
Set 6- 90% 95% -1 Reps
Set 7 – 95%- 101+ Percent 1 Rep
5 Rounds for Time
400 Meter Run
10 DB Alternating Snatch (50/35)
15 DB Suitcase Crunches
20 DB Front Rack Alt Reverse Lunges
(Use 1 dumbbell only)
CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…
CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
