Strict Press
E2MOM
10-8-6-4-2 Strict Press
Clean from the ground into the press. Start at 40-50% 1 RM and add each round to work up to a heavy 2 rep for the day.
Every :90 X 10 (15 min)
200 Meter Run
1 – 2 Rope Climbs
This is a conditioning piece, give yourself 10-15 secs before each round so scale the as needed.
Scale: 3 Pull Ups/Rope climb
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
