Skill Work: Muscle-ups
EMOM 6 minutes straight set of muscle ups
Weightlifting: Snatch Grip Deadlift
E2MOM 14 Minutes 3 snatch grip deadlifts plus 1 snatch high pull at 95% of max snatch
WOD: Crossfit Open 14.5 plus Burpees
For time*
27-21-15-9
This workout is going to be a burner, look to split up the thrusters into sustainable sets and get after in the later rounds. DO NOT RED-LINE ON THE ROW!
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…
