OLY Skill:
Clean Complex *Empty Bar
4 Sets of:
1 Deadlift
1 High Pull
1 Squat Clean
1 Push Press
1 Push Jerk
1 Split Jerk
Strength:
4×4 Bench Press add 5#
WOD: *Running Clock
2RFT
5 Clean & Jerk 105/155 *not a power clean
30 Lateral jump over the bar
*Rest 2 minutes*
3RFT
30 Deadlifts 105/155
15 Toes to Bar
*Post total time of completion including the rest period
*Coach leads the Clean Complex as part of the warm up
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s Hollow Rocks Min 2…
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
