Gymnastics: Strict HSPU Work
3 Min to establish max set strict HSPU
Then
5xEMOM
60% of Max Reps Strict HSPU
Weightlifting: Deadlift (5 RM)
12 Min to establish 5 RM
Work up to a heavy 5 rep touch and go
WOD: 4xE4MOM
10 Devils Press 35/50
100M Sprint
Max Reps C2B
RX+
4xE4MOM
10 Devils Press 35/50
100M Sprint
Max Reps RING Muscle Up
*BMUPs are not RX+ for this workout
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…
