CrossFit One World – CrossFit
Skill
Negative/Strict/Weighted Strict Pull-Ups (EMOM x 10)
EMOM x 10
Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups.
*If you do not have strict, work on negative, if you have strict, work on weighted.*
Either add weight or try for less reps on the next progression from the previous week.
Strength
Snatch Complex (E2MOM x 6 at 65 – 70%)
– Snatch Deadlift (Do not stand all the way up)
– Hang Power Snatch
– Drop Snatch or Snatch Balance
– Full Snatch
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes:
5 Power Snatches (135/95)
10 Toes-To-Bars
15 Wall Balls Shots (20/14 lb, 10/9 ft)