Warm Up: Good Mornings 3 x EMOM
5 Good Mornings
*start with barbell, make small jumps
Weightlifting:
Overhead Squat 3 x E2MOM
5 x Overhead Squat @ 75%
Front Squat 3 x E2MOM
5 x Front Squat @ 70%
*If unable to do overhead squat due to mobility substitue with front squat.
WOD: 4 RFT
50 Ft Lunge
20 Alt Snatch
RX – DB – 50/35, Front Rack Lunge
RX+ – KB – 53/35, Overhead Lunge
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Red Light…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress The Glute Game (Time) For Time: 400 meter Run 30 Step-Back Lunges 400 meter Run 30 Jumping Lunges 400 meter Run 30 Dumbbell Weighted Lunges 400 Meter Run 30 Single-Arm…
CrossFit One World – CrossFit Snatch (Establish a Heavy 1 Rep Max Snatch Within 20 Mins) Dust Your Shoulders Off (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Hang Power Snatches 7 Burpees 12 Wall Balls 100m Run Rx Bar 135/95 WB 20/14
