Skill Work:
Every :30 for 2 Min intervals for 3 Rounds
1:Hollow Hold
2:Hollow Rock
3:V-Ups
4:Rest
Weightlifting:Bench Press (4 @ 60%, 70%, 70%, 75%, 75%, 75%)
E2MOM
6 sets of 4 Bench Press 4 @ 60%
4 @ 70%
4 @ 70%
4 @ 75%
4 @ 75%
4 @ 75%
*4 sec negative, 1 sec hold, explode out of bottom of rep
WOD: 15 Min AMRAP
30 Goblet Squats
15 T2B
30 American KBS 35/50
RX+
15 Min AMRAP
30 Goblet Squats
15 GHD Sit Ups
30 American KBS 50/70
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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