Skill Work: Pistols
EMOM 7 minutes straight set alternating pistols
Weightlifting: Back Squat
E2MOM 14 minutes 6 back squats @ 65% of 1rm
WOD:
Crossfit Games Open 17.1
For Time:
10 Snatches
15 Burpee Box Jump Overs
20 Snatches
15 Burpee Box Jump Overs
30 Snatches
15 Burpee Box Jump Overs
40 Snatches
15 Burpee Box Jump Overs
50 Snatches
15 Burpee Box Jump Overs
M: 50lb Dumbell, 24″ box
F: 35lb Dumbell, 20″ box
*Time 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…
