Tabata box jumps 20/24
Rx+ 24/30
EMOM 14 mins. alternating
1st min. 1 rope climb
2nd min. 1 clean 75-80%
Warm up to clean sufficiently and focus on maintaining high elbows and upright position at the bottom of the clean. Rx+ aim for 2-3 rope climbs per min.
WOD- The Chief
Max rounds in 3 mins. of
3 power cleans 95/135
6 push ups
9 air squats
Rest 1 min.
Repeat this for 5 total cycles
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 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 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
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