12 MIn E2MOM
Complex 2 Cycles Within the given time
if unsuccessful complete 1 Cycle of Complex
Deadlift
Power Clean
Hang Power Clean
Clean
Front Squat
Set 1 – 65%
Set 2 – 70%
Set 3 – 75%
Set 4 – 75%
Set 5 – 80%
Set 6 – 85%
Of Clean 1 RM
Record Last Set
15 Min AMRAP
20 Box Jumps
15 Slam Ball
10 Hang Power Cleans 135/115 ( RX+ 155/135 )
5 Front Squat
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM (5 Set) 20 Double Unders 10 DB Step Up (Two DB) 20 Air Squat 100 m Run Rx DB 40/25 Rx+ DB 50/35
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