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 (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
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
