Warm-up:
Alternating Tabata
Plank
Hollow Hold
Weightlifting:
Bench Press (5 x 5 @ 60%+)
5 x Every :90
5 Bench Press
Start at 60% and work your way up
WOD: 12 Min AMRAP
20 KB x1 Power Clean and Jerk 35/50
15 Burpees
10 Dips
RX+
12 Min AMRAP
20 DB x1 Power Snatch 50/70
15 Burpees
5 Ring Muscle Ups
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
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