August 22nd 2022

CrossFit One World – CrossFit

10 Min E2MOM

4 Rep Front Squat

Set 1 68%

Set 2 73%

Set 3 77%

Set 4 79%

Set 5 83% Record This Set On Wodify

20 Min AMRAP

On to of 4 Mins Do (Starting from Zero)

12 WallBalls 20/14 Rx + 30/20

Then with the remaining time do as many round of

6 Front Rack Reverse Lunge

8 Burpees

10 Sumo Deadlift High Pull

Note: After Every Wall ball continue where you left.

Push Yourself to do 1 round and 1/2 within every 4 mins

RX 115/85 RX+135/105

CrossFit – Sat, Jul 27

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit – Fri, Jul 26

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit – Thu, Jul 25

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53