Skill Work:
100 Double Unders For Time
Weightlifting:
Overhead Squat -E2MOM 14 mins 3 OHS at 75% of 1 RM
WOD:
For time:
• 10-20-30-40 Hang Power Snatch *
• 100-200-300-400 m Run
*Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#
cap: 18 minutes
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
