Weightlifting: Front Squat
5 RM Front Squat
5 RM Front Squat
12 Min to establish 5 RM
*It is highly advised that you do not do 10 reps for every warm up set. Warm up with reps of 3
*Record your 5RM as you will need this in the following weeks
WOD: Chipper
60 Burpees
50 American KBS 35/52
40 OH KB Lunge (20R/20L) *
30 Goblet Squats
20 Box Jumps 20/24
10 BMUP **
* OH KB Lunge must be done 20 (R) before 20 (L)
** BMUP Scaling Options: 15 C2B or 15 Strict Pull Ups
CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 30mins While one partner works, the other rests: 100m Run (together) 30 Wall Balls 20 DB Snatches (alt) 20 Box Step-Overs – bodyweight 20 Burpees (sync)
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 2min Jump Rope – 3 Rounds: 8 Empty Bar Push Press 10 Front Rack Lunges 6 Jumping Air Squats Strength (5 Rounds for weight) Every 3min x 5 4 RDL’s 3ea SL Box Jump Go up 5-10lbs from last week Conditioning…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or row – 3 Rounds: 10 Air Squats 5 Inchworms 5/5 KB Windmills Gymnastics (No Measure) EMOM x 10 (5 rounds each) Min 1 – :30s L-sit – scale to hollow hold min 2 – :30s HS Hold Conditioning (AMRAP – Rounds…
