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 Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Chest to Bar 10 Overhead Squat 8 Bar facing Burpees Rx Bar 95/65 RX+ Bar 115/85 8 Ring/Bar Muscle up. Replace Chest…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
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
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