Skill Work: Weighted Pull-ups OR Dips (choose one)
EMOM 6 minutes 3 weighted pull ups OR 4 weighted dips
Weightlifting: Front Squat + Jerk Complex
E2MOM 14 minutes, 3 Front Squats plus 1 Split jerk at 70% of best split jerk, feel free to add weight as you feel comfortable
WOD:
AMRAP in 10 minutes
4 Toes-to-bar
7 Burpee Box Jump 24/20
10 Overhead Squat 75/55 lb
*look to go unbroken on OHS across all rounds
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
