Skills: Strict Pull ups & Toes-To-Bar
EMOM for 7 mins of 4 strict pull ups and then 4 strict toes-to-bar
Weightlifting: Snatch Grip Deadlift
E2MOM 12 Mins of 2 Snatch Grip DL at 105%-110% 1rm
WOD: AMRAP in 8 minutes
5 power cleans 185/135, rx+:205/145
15 jumping lunges
The power cleans will tax your posterior chain with very little rest into the jumping lunges. Make sure you reach triple extension on each power cleans as you cycle through them!
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…
