Skill Work: Weighted Pull-ups
EMOM 6 minutes Straight set of STRICT pull ups
Weightlifting: Front Squat + Jerk
E2MOM 12 minutes, 3 Front Squats + 1 Split jerk 80%
WOD:
For Time:
50-35-20
Wall ball shots 20/14 lb 10/9′
Kettlebell swings 32/24 kg
RX+: 25-15-7 HSPU INSTEAD OF KETTLE BELL SWINGS
TIME CAP 16 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…
