Skill Work: Toes to Bar
Max toes to bar in 1 minute without coming off the bar
Weightlifting: Power Snatch
E2MOM 12 minutes, work up a new 1 RM PS 1-1-1-1-1-1
By power we mean catching the lift above parallel as you lock out the lift and come up with it! Really look to minimize the horizonal deplacement of the bar and keep it close!
WOD: CrossFit Games Open 16.3 – AMRAP in 7 minutes
Men use 75 lb. Women use 55 lb.
CrossFit One World – CrossFit Total Body Strength Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (8 Rounds for weight) EMOM x 8 Clean pull + power clean Strength Part…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x…
