Establish a Heavy 1 RM within
20 Mins
Suggestion
Set 1 5 Rep 65%
Set 2 5 Rep 70%
Set 3 3 Rep 80%
Set 4 3 Rep 85%
Set 5 1 Rep 90%
Set 6 1 Rep 95%
Set 7 1 Rep 101%
12 Min AMRAP
10 KB Front Rack Reverse Lunges
20 KB Swing
30 Cross Body Mountain Climber
Rx 53/35
Rx+ 70/53
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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