Warm-up
Pistol Progression
Box pistols
Plate pistols
Supported Pistols
*10 min practice
Weightlifting
Front Squat (5 x 3)
5 x 3 @ 75%+
*Each set is 3 x 1 1/4 Front Squat
WOD: For Time
18-12-6
Pistols
HSPU
Deadlift 125/205
RX+
18-12-6
Pistols
Strict HSPU
Deadlift 155/225
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
CrossFit One World – Hype Hitters Game #1 (AMRAP – Rounds & Reps) Game #2 (AMRAP – Rounds & Reps) Game#3 (AMRAP – Rounds & Reps)
CrossFit One World – CrossFit Infamy P Mod (AMRAP – Rounds & Reps) AMRAP (with a Partner) in 25 Mins Buy-in: 2,500 meter Row AMRAP in the time remaining: 12 Front Squats (165/115 lb) 7 Wall Walks 2 Rope Climbs (15ft)
