Skill Work: Double Unders & Burppes
EMOM: 6 minutes
Odd: 30 double unders plus 5 burpees
Even: 6 alternating db snatches plus 6 goblet squat with db
Weightlifting: Back Squat
E3MOM 12 minutes establish a 5 rep max backsquat start @ 85%
WOD:
7 Rounds for time
21 Wall Ball Shots 20/14 lb 10/9′
4 Power Cleans 185/125 lb
rx+:205/145 lb
CAP: 20 MINS
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
