12 Min E2MOM
68% @ 1 RM or Establish a Heavy Set without scarifying form.
Three Position Clean
– MId -Thigh
– Below the Knee
– Ground
Catch them all at Power Position
15 Min AMRAP
RX 55/85
3 Thrusters
6 Lateral Hops
6 Thrusters
12 Lateral Hops
9 Thrusters
18 Thrusters
ECT……..
Tabata Style
3 Rounds
Ab MAT
Flutters
V- Ups
Leg Raises
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Red Light…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress The Glute Game (Time) For Time: 400 meter Run 30 Step-Back Lunges 400 meter Run 30 Jumping Lunges 400 meter Run 30 Dumbbell Weighted Lunges 400 Meter Run 30 Single-Arm…
CrossFit One World – CrossFit Snatch (Establish a Heavy 1 Rep Max Snatch Within 20 Mins) Dust Your Shoulders Off (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Hang Power Snatches 7 Burpees 12 Wall Balls 100m Run Rx Bar 135/95 WB 20/14
