GYM STYLE STRENGTH: Bicep Curls
EMOM 6 minutes: with your back against the wall perform bicep curls 8 reps on each hand 30lbs/20lbs
*slow downn the eccentric portion*
SKILL & STRENGTH: Deadlifts & Rope Climbs
E2MOM 14 minutes alternating rope climbs and deadlifts @ 70% 1RM
Odd minute: 1-2 Rope Climb
Even minute: 4 Deadlifts
WOD:
For time:
2k Row
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
