Gymnastics: Ring Dips
EMOM 6 minutes straight set of ring dips
Weightlifting: Power Snatch
EMOM 10 minutes 2 power Snatch starting at 80% of max look to go touch and go on these
WOD:
AMRAP in 20 Minutes
15 Box Jump 24/20?
10 Two arm dumbbell front rack walking lunge steps
5 Burpee Dumbbell Deadlift 50/35 lb
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…
