Warm-up:
5 Minute EMOM
5-10 HSPU
*if possible add 1-3 reps to LW
*Sub Wall Walks or 2 negatives
*Max 15 reps each minute
Weightlifting:
Deadlift (5, 3, 2, 1)
5, 3, 2, 1 start at 70%
Add weight each round, i.e. 10#
Go for a 1RM deadlift if you feel good.
WOD: For Time
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Floor Press (5 Rounds of 90 Sec 5 Floor Press @ 60 % 1 RM Push Press) Real Glute AB Blaster (AMRAP…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Back Squat (5 Rounds of 90 Sec 5 Back Squats @ 60% 1 RM Add 5 Pounds Every Se) 1-time exercise (Time) 4 Rounds For Time 20 Double Under 15…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
