CrossFit One World – CrossFit

Skill

Negative/Strict/Weighted Strict Pull-Ups (EMOM x 10)

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.*
Either add weight or try for less reps on the next progression from the previous week.

Strength

Snatch Complex (E2MOM x 6 at 65 – 70%)

– Snatch Deadlift (Do not stand all the way up)

– Hang Power Snatch

– Drop Snatch or Snatch Balance

– Full Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

5 Power Snatches (135/95)

10 Toes-To-Bars

15 Wall Balls Shots (20/14 lb, 10/9 ft)