Strict Press
E2MOM
10-8-6-4-2 Strict Press
Clean from the ground into the press. Start at 40-50% 1 RM and add each round to work up to a heavy 2 rep for the day.
Every :90 X 10 (15 min)
200 Meter Run
1 – 2 Rope Climbs
This is a conditioning piece, give yourself 10-15 secs before each round so scale the as needed.
Scale: 3 Pull Ups/Rope climb
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper 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 (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
