STRENGTH 3X3 FRONT SQUAT +5#
AXLE BAR*
START WITH UNLOADED MEN AND WOMENS AXLE BAR (ADD WEIGHT IF TIME PERMITS). TAKE 10 MINUTES FOR
*DEADLIFT
*CLEAN & HANG CLEAN
*PRESS, PUSH PRESS & JERK
*OVERHEAD SQUAT
*FRONT RACK LUNGE STEPS
*OVER HEAD LUNGE STEPS
*OVERHEAD WALK
WOD: 5 RFT
*2 TIRE FLIPS
*100M RUN
*20 PUSH BALLS 14/20
*100M RUN
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
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
