Warm-up: Single leg deadlift
3×10 (5R/5L) each leg
*use moderately heavy KB
Strength: Back Squat 7 x E2MOM
3 @ 75%
4 x 3 @ 80%
WOD (For time):
50 S2OH
50 Pistols
50 Ft Alt FR Lunge (must step forward)
RX DBx2 35/50
RX+ KBx2 35/50 S2OH to front rack, not shoulder, OH lunge
CrossFit One World – CrossFit Back Squat (Establish a Heavy 1 Rep Max Back Squat Within 20 Mins) Remember to time your rest time and do not take more than 6-7 Set Attempts 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 50 Feet DB Walking Lunges 10 DB Hang Power Cleans 50 Feet…
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 180112 Mod Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders Men: 20-lb. ball Women: 14-lb. ball You go, I go. One partner rests while the other works.
