Warm-up: Alt Tabata
Push Ups
Hollow Rock
Weightlifting: Back Squat (6×5)
6xE2MOM
6 x 5
WK1 10RM + 5-10lbs
WOD: 21-15-9 of each movement
T2B
DBx1 Hang Power Clean 35/50
DB Lateral Burpees
Suggestion for splitting up the DB Hang Power Clean
*11R/10L, 7R/8L, 5R/4L
Rx+
21-15-9 of each movement
T2B
DBx1 Hang Power Clean 50/70
DB Lateral Burpees
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Chest to Bar 10 Overhead Squat 8 Bar facing Burpees Rx Bar 95/65 RX+ Bar 115/85 8 Ring/Bar Muscle up. Replace Chest…
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
There’s no content to show here yet.
