CrossFit One World – CrossFit

Strength

Negative/Strict/Weighted Strict Pull-Ups (Aim for 2-5 reps a minute)

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.*

Snatch Complex (E2MOM x 6 at 60-65%)

– Snatch Deadlift (Do not stand all the way up)

– Hang Power Snatch

– Drop Snatch or Snatch Balance

– Full Snatch
Perform on a proper snatch deadlift (do not stand all the way up). This is a complex to focus on technique so make each movement matter – do not rush the movements.

Metcon

Metcon (Time)

3 Rounds For Time:

– 10 Pull-Ups

– 20 OHS (95/65)

– 30/24 Cal Row

Skill