CrossFit One World – CrossFit
Skill Work
Warm-up (No Measure)
2x’s TABATA (8 minutes)
Alternating Between
Hollow Holds
Superman Holds
(Advanced Sub Hollow Rocks and Superman lift & release)
Strength
Snatch High Pull + Hang Full Snatch from the Knee (1+1 @ 50% of 1RM 6xE2MOM)
Don’t drop the bar once ou pick it up. Focus on Chest over the bar in the hang position and finishing your pull.
*If you catch in power ride it down to the bottom
Metcon
Metcon (No Measure)
Metcon EMOM x 12
Complete the following Complex EMOM (Odd Min. Right Side/Even Min. Left Side)
1 DB Deadlift (DBx1 35/50)
1 DB Hang P Snatch(DBx1 35/50)
1 DB Hang P Clean(DBx1 35/50)
1 DB S2OH(DBx1 35/50)
2 Man/Woman Makers (DBx’s 2 35/50)
REST THE REMAINDER OF THE MINUTE