E2MOM x 5
3 Hang Power Cleans
2 Jerks (Split or Push)
65-70% 1RM
7 Rounds For Time:
7 Box Jump Overs (30″/24″)
7 Power Cleans 135 / 95 lb
7 Toes to Bar
7 Front Squats 135 / 95 lb
7 Bar-Facing Burpees
7 Push Jerks 135 / 95 lb
7 Chest to Bar Pull-ups
Toes to Bar Progressions:
-Knee Ups
Chest to Bar Pull-Up Progressions:
-Pull-Ups
-Jumping Holds/Negatives
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…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
