Establish a “20 Rep Max” Back Squat
*During reps 1 through 20, the bar can never be placed back on the rack. During your warm up, start at 50-60% of your 1rm back squat. Once you’re completely warm, make the proper weight adjustment and begin your attempts at a 20 rep max
and then…
50 Body Weight Deadlifts
40 Burpees
30 Box Jumps
20 Ball Slams
10 Body Weight Squats
Cap is 22 minutes
CrossFit One World – CrossFit Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 220930 (Time) For time: 150 double-unders 15 thrusters 75 double-unders 15 thrusters 150 double-unders ♀ 95 lb ♂ 135 lb
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 75% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Double Unders 10 Alt DB Snatches 6 Single DB Overhead Lunges 3…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Reps) 12 Min E3MOM 20 Wallballs 10 Sprawls Max Devil’s Press Rx WB 20/14 DB 50/35 RX+ WB 30/20…
