Muscle-ups & Bar Muscle ups:
EMOM 8 minutes, 2 BMUs on even min, 1-2 RMU on odd
Weightlifting: Power Clean + Push Jerk Complex
EMOM 10 minutes, 1 power clean 1 push jerk @ 75%. Work up as you feel comfortable and record your heaviest single
WOD:
FOR TIME:
CAP: 20 MINS
21 Deadlifts 225/155
3 rope climbs
15 Deadlifts 225/155
3 Rope Climbs
9 Deadlifts 225/155
3 Rope Climbs
RX+: LEGLESS
sub 5 pull ups 5 seated standing up rope pulls for scale
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…
