Tabata:
Hand stand hold
EMOM: 12 minutes
Minute 1: 1 Rope climb
Minute 2: 2 Power cleans at 75% 1rm
AMRAP: 8 minutes
3,6,9,12…
Burpee box jumps 20/24″ and Deadlifts 105/155
*Example:
3 Burpee box jumps, 3 Deadlifts
6 Burpee box jumps, 6 Deadlifts
9 Burpee box jumps, 9 Deadlifts
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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