Skill Work: Muscle-ups
EMOM 6 minutes 1 Ring Muscle Up + 3 Ring Dips
Weightlifting: Deadlifts & Rope Climbs
EMOM 14 minutes -alternating deadlifts and rope climbs
ODD Minute: 5 Deadlifts @ 65% of 1rm
Even Minute: 1 Rope Climb
WOD:
4 Rounds for Time:
15 Wall Balls 20/14lbs, 10/9 ft target
12 Toes to Bar
9 Power Cleans 135/95
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…
