Skill Work: HSPU Skill and Technique
5 x :30 work, :30 rest
3-5 Strict HSPU
*use extra mats as needed
Weightlifting: Clean
8 x E2MOM
1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice of jerk) @75%+
WOD: For Time -CAP 20 minutes
50 HSPU
50 Hang Power Clean 95/135
50 Push Press
50 Box Jump Overs 20/24
*E3MOM 5 Burpees
RX+
For Time
50 Strict HSPU
50 Hang Power Clean 115/155
50 Push Press
50 Box Jump Overs 20/24
*E3MOM 7 Burpees
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…
