Skills: Strict Pull ups & Toes-To-Bar
EMOM for 7 mins of 4 strict pull ups and then 4 strict toes-to-bar
Weightlifting: Snatch Grip Deadlift
E2MOM 12 Mins of 2 Snatch Grip DL at 105%-110% 1rm
WOD: AMRAP in 8 minutes
5 power cleans 185/135, rx+:205/145
15 jumping lunges
The power cleans will tax your posterior chain with very little rest into the jumping lunges. Make sure you reach triple extension on each power cleans as you cycle through them!
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :45 Easy Row 8 Alternating Samson Lunges 8 Air Squats 8 Scap Push-Ups 6 Hand Release Push-Ups Then into… 2 ROUNDS (With an Empty Bar) :30 Row (build in pace) 5 Front Squats 5 Strict Press 5 Push Press Workout WORKOUT (6 Rounds…
