Skill Work: Plate Pinch Walks
Tabata: Plate Pinch walks across gym floor 25/15 on each hand
Weightlifting: Overhead Squats
E3MOM 12 minutes 3 OHS at 85% of 1rm OHS -go for new 3RM
WOD:
AMRAP 12 minutes of
3, 6, 9, 12….
Power Snatch 95/65
Burpee Pull Ups
Lateral Bar Hops
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…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…
