Strength:
EMOM 8
5 sec pause deadlift (around knee height on ascent)
*Start @ 60% work no higher than 70%
MetCon:
For Time
30 Med Ball Cleans (20/14)
30 Ring Dips
30 Med Ball Cleans
30 C2B
30 Med Ball Cleans
30 Push-Ups
30 Med Ball Cleans
*Target Time – 15 minutes
*20 minute cap NO EXCEPTIONS!
*Scale if needed to 20 reps of everything
*Modify Ring Dips if you can’t do 5 unbroken while you’re fresh
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
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
