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 Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
