CrossFit One World – CrossFit
Gymnastics
10 MIN EMOM
Odd – Handstand Hold
Even – HSPU
Handstand Push-ups
Weightlifting
90 Sec For 6 Set ( 9 Mins )
Complete Cycle of
2 Thruster
2 Strict Press
2 Push Press
3 Push Jerks
@ 75 % – 80% Of 1 RM Strict Press
Thruster
Strict Press
Lower Body Lockout. No momentum on any kind
Push Press
Push Jerk
Metcon
T: Metcon (3 Rounds for reps)
9 Min AMRAP
9 Thrusters 95/65
9 Hang Power Snatch
Rest 30 Sec
6 Min AMRAP
6 Thruster
6 Hang Power Snatch
Rest 30 Sec
3 Min AMRAP
3 Thruster
3 Hang Power Snatch