Strict Pull Up/Sub Pendlay Row for Outdoors(EMOM x’s 10)
30 Seconds Max Reps, 30 Seconds Rest
Coach’s Note: Divide Class in half (½ strength ½ skill) if space is need for Scaled Athletes to work on pull ups
1 Snatch Grip Push press
2 Overhead Squats w/3 sec. Pause @ Bottom
5 RFT
200 m Row OR Run
10 Reverse Pendlay Row
5 OHS
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
