Skill Work: 10 minutes to review how to take the barbell from the ground to a rack position for back squat.
Weightlifting: Front Squat
15 minutes to work up to a 3 RM for the day
-Then-
5×5@60% of the 3 RM for today
WOD: 4 RFT
25 Back Squats 95/135 (from ground)
3 Rope Climbs
Rx+
4 RFT
25 Back Squats 125/175 (from ground)
3 Legless Rope Climbs
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)
