E2MOM x 5
5 Back Squat with 3 sec pause the the bottom of the movement.
Start at 45% 1 RM to no more than 55% 1 RM.
AMRAP 15
9 Strict Handstand Push-ups
6 Burpee Box Jump Overs, 24″/20″
3 Squat Cleans, 185/135 lbs
No kipping Handstand Push-ups. Add risers to reduce range of motion. Focus on a strong midline.
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
