GYMNASTICS: Muscle-ups
EMOM 6 minutes unbroken Muscle-ups reps
*Score is the largest number of reps*
WEIGHTLIFTING: Power Snatch
EMOM 10 minutes 3 Power snatch at 70% of 1RM Snatch
WOD:
5 Rounds for time:
15 Thrusters 95/65
400 meter run
*Cap 20 minutes*
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 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…
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
