Weightlifting: Bench Press (10-7-4-1)
Use new 1RM to calculate %
10-50%
7-60%
4-70%
1-80%
WOD: 4xE4MOM
Minute 1: 10 Pull Ups
Minute 2: 5 Deadlifts @ 65% (add weight each round)
Minute 3: 8/10 Cal Row
Minute 4: Rest
Rx+
4xE4MOM
Minute 1: 5-7 Bar Muscle Ups
Minute 2: 5 Deadlifts @ 65% (add weight each round)
Minute 3: 15/18 Cal Row
Minute 4: Rest
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP
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