Warm-up:
Shoulder mobility
Weightlifting:
Power Clean (5 x 1+5)
Every :90
5x 1 power clean + 5 push press @ 50%
WOD:AMRAP in 15 Minutes of
5 Thrusters 55/75
10 Pull Ups
15 Sit Ups
18/20 Cal Row
Rx+
Thrusters 95/135
C2B Pull Ups
*For RX+ Thrusters should be completed unbroken
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…
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…
