STRENGTH:
Front Squat
5/5/5
3/3/3
1/1/1
***start first working set around 70-75% of current 5,3, and 1 RM if you know it and work up AHAP for the day & time allowed
METCON:
On the top of every 3 minutes for 12 minutes (4 Rounds) complete:
150m Run
10 KB Lunge 53/35
Max Rep Burpees, onto 45# plate
NOTE: Goal = Adv 100 reps, Int 80 reps
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
