Strength: Pull-ups 5xE5MOM
Strict Pull Ups
*Max set each round
*Once you break you are done
Weightlifting: Back Squat 5xE2MOM
Min 1: Max Back Squats 125/185
Min 2: Rest
WOD: Annie (For Time)
50-40-30-20-10
Double-unders
Sit-ups
RX +
double unders
GHD sit ups
Do not attempt if you are not used to GHD sit ups
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…
