April 20, 2022

CrossFit One World – CrossFit

Strength

Push Press (E2MOM x 5 at 70 – 75%)

Metcon (Time)

For Time:

Buy In:

400 meter Run

Then, 2 Rounds of:

8 Dumbbell Burpees to Presses (2×45/30 lb)

100 meter Farmer’s Carry (2×45/30 lb)

8 Dumbbell Burpees to Presses (2×45/30 lb)

100 meter Front Rack Shoulder Carry (2×45/30 lb)

Buy Out:

400 meter Run

TIME CAP: 25 min

With a running clock, complete the run and dumbbell movement as quickly as possible.

Score is time competed to do all of the runs and dumbbell movements.

Intended Stimulus: The carries coupled with the dumbbell burpees will tax the shoulders. Grip will become a factor with the long carries plus the shoulder pump.

Strategy: Stick with it and take breaks during the carries. The heart rate should come down enough to where you can push it on the final run.

Search

Popular Posts

  • CrossFit – Sat, Jan 11

    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 – Fri, Jan 10

    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 – Thu, Jan 9

    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

Categories

Tags