Skill Work: 5xEMOM 4 Strict HSPU and 3 Kipping HSPU
*Use additional abmats or negatives to build skill
*If proficient work on deficit strict hspu
Weightlifting: Clean
8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean @ 80-85%
WOD: For Time
7 RFT
7 Thrusters 65/95
7 Lat Burpees
7 Strict HSPU
Rx+
7 RFT
7 Thrusters 95/135
7 Lat Burpees
7 Strict HSPU
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper 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 (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
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…
