Skill Work: Strict Pull Ups
Max STRICT Pull Ups in 1 Minute. Look to really make these strict this is a good test of where you dead hang pull is at
Weightlifting: Front Squat
E2MOM 12 Mins 4 Front Squats at 80% of 1RM
WOD: AMRAP in 15 Minutes
3-6-9-12 … rounds of
If you are beginner in the snatch, look to do power snatches and ride them down into a over head squat
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…
