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 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…
