Skill Work: Strict Pull Ups
7 Min EMOM 3-5 Strict Pull Ups
*Add weight as needed
Weightlifting: Jerk Complex
6 x E2MOM
Push Jerk + Split Jerk
2+2 @ 60%
2+2 @ 70%
2+2 @ 70%
2+2 @ 75%
2+2 @ 75%
2+2 @ 75%
WOD: 12 Min AMRAP
3-6-9-12-15…
OHS 95/135
Pull Ups
Rx+
10 Min AMRAP
3-6-9-12-15…
OHS 115/155
C2B
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…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
