Skill Work: Muscle Up Technique – 10 Minutes
-MU from Knees
-Banded MU
-Jumping MU
Strength: Strict Press (3×3)
Lower Body Lockout. No momentum in any kind
3xEMOM
3 Strict Press, add weight each round
Push Press (3×3)
3xEMOM
3 Push Press, add weight each round
Push Jerk (3×3)
3xEMOM
Push Jerk, add weight each round
WOD: 10 min AMRAP
400m run
15 American KB swing 35/50
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…
