OLY STRENGTH: 5X5
POWER CLEANS START @ 50%. DO NOT ADD WEIGHT.
“TABATA SOMETHING MORE”
TABATA (20 SEC WORK/10 SEC REST) 8 ROUNDS PER EXERCISE
* ROW FOR TOTAL CALORIES
* JUMPING ALT LUNGES (EACH JUMP COUNTS AS ONE REP)
*GHD SIT UPS (ABMATS IF NOT ENOUGH GHD)
*PUSH PRESS 65/95
SCORE IS THE COMBINED NUMBER FOR ALL 4 EXERCISES
*COMPLETE IN ANY ORDER
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53
There’s no content to show here yet.
