Skill Work: Pull Up Technique
-Hollow to Arch
-Banded Pull Up
-Kipping Pull Up
-Butterfly Pull Up
Weightlifting: Snatch (5 x E2MOM Snatch, Power Snatch @60%)
Snatch
2 Power Snatch
WOD: 3 RFT
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Jumping Air Squats
Rx+
3 RFT
20 C2B
20 hspu
20 T2B
20 Pistols
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…
CrossFit One World – Hype Hitters Game #1 (AMRAP – Rounds & Reps) Game #2 (AMRAP – Rounds & Reps) Game#3 (AMRAP – Rounds & Reps)
CrossFit One World – CrossFit Infamy P Mod (AMRAP – Rounds & Reps) AMRAP (with a Partner) in 25 Mins Buy-in: 2,500 meter Row AMRAP in the time remaining: 12 Front Squats (165/115 lb) 7 Wall Walks 2 Rope Climbs (15ft)
