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 – 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…
