Muscle-ups & Bar Muscle ups:
EMOM 8 minutes, 2 BMUs on even min, 1-2 RMU on odd
Weightlifting: Power Clean + Push Jerk Complex
EMOM 10 minutes, 1 power clean 1 push jerk @ 75%. Work up as you feel comfortable and record your heaviest single
WOD:
FOR TIME:
CAP: 20 MINS
21 Deadlifts 225/155
3 rope climbs
15 Deadlifts 225/155
3 Rope Climbs
9 Deadlifts 225/155
3 Rope Climbs
RX+: LEGLESS
sub 5 pull ups 5 seated standing up rope pulls for scale
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
