Skill Work: Muscle-up combo
EMOM 6 minutes 2 ring/bar muscle ups
Weightlifting: Front Squat + Jerk
E2MOM 12 minutes 1 Front Squat plus 1 Jerk, start at 90% of best split jerk and work up to a new 1RM for the complex
WOD:
4 Rounds of
1 minute row for calories
1 minute two arm dumbbell front squat 50/35 lb
1 minute of sit-ups
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…
