Skill Work: Weighted Pull-ups
EMOM 5 minutes 2 rep max weighted pull up
Weightlifting: Shoulder Press
E3MOM 12 minutes go for a 3 REP MAX STRICT PRESS
WOD:
For time:
8-6-4-2 reps:
• Squat Clean Thruster 135/95
• Strict Pull-ups
Scale: kipping pull ups
if the rx weight for the cluster here is not right for you, look to challenge yourself by doing a thruster weight that is a little higher than your normal wod weight.
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…
