Weightlifting: Clean and Jerk 7 x E2MOM
3+1 @ 60%
3+1 @ 65%
2+1 @ 70%
2+1 @ 75%
3 x 2+1 @ 80%
*i.e. 3 cleans then 1 jerk = 3+1
Clean Pull 5xEMOM
3 x 2 @ 100%
2 x 2 @ 105%
*use Clean and Jerk percentage
WOD: OW Alan John Standard (For Time)
21-15-9
Deadlift 225/155
Bar Facing Burpee
CrossFit One World – Hype Hitters Game #1 (AMRAP – Rounds & Reps) Game #2 (AMRAP – Rounds & Reps) Game#3 (AMRAP – Rounds & Reps)
CrossFit One World – CrossFit Infamy P Mod (AMRAP – Rounds & Reps) AMRAP (with a Partner) in 25 Mins Buy-in: 2,500 meter Row AMRAP in the time remaining: 12 Front Squats (165/115 lb) 7 Wall Walks 2 Rope Climbs (15ft)
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…
