WOD: EMOM 10 Minutes
Even: :30 Hollow Rock
Odd: :30 superman
Weightlifting:
Front Squat (3 x 10)
Every :90
3×10 Front Squats @ WK 1 weight
WOD: AMRAP in 18 Minutes of
5 T2B
15 Russian KBS 53/70
15 Box Jumps
5 Cleans 125/205
*Shoot for 3 rounds, if you are not able to do 3 rounds because of the weight then it is recommended you lighten the load. This is a heavy workout, work around 60% of your 1RM clean.
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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