Skill Work:
100 Double Unders For Time
Weightlifting:
Overhead Squat -E2MOM 14 mins 3 OHS at 75% of 1 RM
WOD:
For time:
• 10-20-30-40 Hang Power Snatch *
• 100-200-300-400 m Run
*Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#
cap: 18 minutes
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…
