Week 2 of 7
Warm-up: 3 Rounds for Quality
10 Beat Swings
10 V Ups
10 Tempo Air Squats (3 count down-5 count hold-1 count up)
Weightlifting: Front Squat (6 x 3)
6xE2MOM
6 x 3
Last week’s 5RM + 5lbs
WOD: For Time – Cap 18 Min
4, 8, 12, 16, 20
T2B
5, 4, 3, 2, 1
Bear Complex 95/135
*1 Round of Bear Complex = 1 Rep
RX+
10 GHD Each Round
10, 8, 6, 4, 2
Bear Complex 95/135
*1 Round of Bear Complex = 1 Rep
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
CrossFit One World – CrossFit Push Press 12 Min E2MOM 5 Push Press @60% 1 RM LVL 2 Blood Fang (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Power Snatch 15 Overhead Squat 200m Run / 300m Row 25 Abmat Sit up RX 135/95 RX+ 155/115
