CrossFit One World – CrossFit
Skill
Turkish Get Up (10 Min. Teach/Review Turkish Get Ups)
KB Optional today
Strength
Strict Press (Elevator Strict Press EMOM 8 Min. (1+1+1) @ 50%)
Lower Body Lockout. No momentum on any kind
Press Overhead (1 sec), Lower to chin (slow 3 second decent), Press Overhead (1 sec), Lower to Forehead (slow 2 second decent), Press Overhead, Reset
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
Starting with an empty barbell and adding weight every round
5 Thrusters
10 Lateral Bar Hops
15 Cal Row or 200 m. Run
RX Men= Start w/Bar, jump to 95#, add 20# each round
RX Women= Start w/Bar, jump to 65# add 20# each round