Skill Work: 5xEMOM
5-7 Ring Dips
*Add weight as needed
Weightlifting: Push Jerk
Push Jerk + Split Jerk
6 x E2MOM
2+2 @ 70%
2+2 @ 70%
2+2 @ 70%
2+2 @ 75%
2+2 @ 75%
2+2 @ 80%
WOD: As a team of 2
800M Run Together
70 Goblet Squats
60 Burpees
50 American KBS 35/50
800M Run Together
RX+ As a team of 2
For Time
1 Mile Run Together
70 Goblet Squats
60 Burpees
50 American KBS 35/50
1 Mile Run Together
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
