Warm-up: 5xEMOM
3 Strict HSPU + 3 Kipping HSPU
*Use additional abmats or negatives to build skill
*If proficient work on deficit strict hspu
Weightlifting: Deadlift
6 x E2MOM
4 @ 70%
4 @ 75%
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 80%
WOD: Diane (For Time)
21-15-9
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…
