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