CrossFit One World – CrossFit
Strength
Negative/Strict/Weighted Strict Pull-Ups (Aim for 2-5 reps a minute)
EMOM x 10
Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups.
*If you do not have strict, work on negative, if you have strict, work on weighted.*
Snatch Complex (E2MOM x 6 at 60-65%)
– Snatch Deadlift (Do not stand all the way up)
– Hang Power Snatch
– Drop Snatch or Snatch Balance
– Full Snatch
Perform on a proper snatch deadlift (do not stand all the way up). This is a complex to focus on technique so make each movement matter – do not rush the movements.
Metcon
Metcon (Time)
3 Rounds For Time:
– 10 Pull-Ups
– 20 OHS (95/65)
– 30/24 Cal Row