CrossFit One World – CrossFit

Weightlifting

Power Snatch (4-3-3-2-1)

Snatch

E2MOM x 5

4-3-3-2-1 Power Snatch

Start at 65-70% 1 RM and add each round to no more than 85% for your 1 rep. round. These are not touch and go.

Metcon

Metcon (Time)

For time:

21-15-9 reps of:

Alternating Dumbbell Snatch, 50/35 lbs

Strict Handstand Push-up

— Rest 3 Minutes

21-15-9 reps of:

Dumbbell Front Rack Walking Lunge Steps, 35/25 lbs

Kipping Handstand Push-up

The stimulus here is to hit each back to back workouts with good intensity.

Scale:

Use Abmats to reduce range of motion for strict handstand pushups

One wall walk for each 3 handstand push up

Single DB for the Walking Lunge