E2MOM x 5
5 Back Squat with 3 sec pause the the bottom of the movement.
Start at 45% 1 RM to no more than 55% 1 RM.
AMRAP 15
9 Strict Handstand Push-ups
6 Burpee Box Jump Overs, 24″/20″
3 Squat Cleans, 185/135 lbs
No kipping Handstand Push-ups. Add risers to reduce range of motion. Focus on a strong midline.
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…
