Gymnastics: 5xEMOM
5-7 Strict Pull Ups
*If 7 pull ups are easy, do weighted
Weightlifting: Back Squat (6 x 5)
6xE2MOM
6 x 5
Last week’s 10RM + 5lbs
WOD: 15 Min AMRAP
50 Ft DBx1 OH Walking Lunge 35/50*
40 Cal Row
30 WB 14/20
100 DU
RX+
15 Min AMRAP
50 Ft DBx1 OH Walking Lunge 50/70
40 Cal Bike
30 WB 20/30
100 DU
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…
