Strength: Front Squat (4×7)
Front Squat 4×7@~70%
WOD: (5 Rounds for reps)
On a 25-minute clock:
5 min AMRAP
10 strict pull-ups
20 push-ups
30 squats
5 min AMRAP
8 strict pull-ups
16 push-ups
24 squats
5 min AMRAP
6 strict pull-ups
12 push-ups
18 squats
5 min AMRAP
4 strict pull-ups
8 push-ups
12 squats
5 min AMRAP
2 strict pull-ups
4 push-ups
6 squats
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…
