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12/22/2020

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

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