Skill Work: EMOM 6 Mins
20 double unders, 4 strict pull ups
Weightlifting: Back Squat
E2MOM 12 Mins 4 Back Squats at 75% of 1 rm
WOD: (AMRAP – Reps)
AMRAP 5 Mins
50 wall balls,
Power Snatch 115/85
REST 2 MINUTES Then..
AMRAP 5 Mins
50 Lateral burpee over bar, Power Cleans 115/85,
Score is total Power Snatch plus Power Cleans. Make sure you keep count!
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…
