SKILL WORK: Ring Dips & Strict Pull Ups
EMOM 6 minutes:
5 Ring Dips
3 Strict Pull Ups
WEIGHTLIFTING: Overhead Squat
E2MOM 12 minutes 5 OHS at 65-70% of 1RM
WOD:
For time:
800 meter run
4 Rounds of DT, RX+: 5 Rounds
12 Deadlifts, 155/105lbs
9 Hang Power Cleans, 155/105lbs
6 Push Jerks, 155/105lbs
800 Meter Run
Todays wod will include the famous hero wod DT in between the half mile runs.
*Cap 20 minutes*
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 15 Ring Rows 25 Band tricep push-downs 50ft Lateral Bear Crawl Strength (6 Rounds for weight) Every 2min x 6 2 Push Press + 1 Split Jerk Take bar from…
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Row Couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 15 Jerk Grip OHS 20 Glute bridges 3 Broad Jumps Strength (5 Rounds for weight) Every 3min x 5 set 3 Front Box Squats 3ea SL Box Jumps build to…
