Skills: Muscle-ups
EMOM in 6 mins of 1 ring muscle and then 2 bar muscle ups
Weightlifting: Power Snatch
EMOM 10 mins 1 Power Snatch and then 1 Hang Power Snatch from the knees. Work at around 70-75% of 1 rm power snatch
WOD: AMRAP 16 minutes of
300 meter run
10 dumbbell power clean 50/35
8 Box Jumps 24/20
6 dumbbell push press 50/35
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 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 10 Min 1 – :30s HS Hold Min 2…
