Weightlifting: Clean and Jerk 6 x E2MOM
2 x (2+1) @ 60%
2 x (2+1) @ 70%
1 x (1+1) @ 80%
1 x (1+1) heavy single
Clean Pull 5 x EMOM
75% 3 x 3
80% 2 x 2
WOD: 6 x E2MOM
15 Pull Ups/Dips
Cal row with remaining time
*alternate pull ups and dips each round
*if 125 cals accumulated, wod is complete
CrossFit One World – CrossFit Total Body Strength 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 (8 Rounds for weight) EMOM x 8 Clean pull + power clean Strength Part…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x…
