Skill Work: Strict Handstand Pushups
5xEMOM
3-5 Strict HSPU
*Use additional abmats or negatives to build skill
*If proficient work on deficit strict hspu
Weightlifting: Back Squat (2 @ 50%, 60%, 75%, 80%, 80%, 80%)
E2MOM
6 sets of 2 Back Squats
2 @ 50%
2 @ 60%
2 @ 75%
2 @ 80%
2 @ 80%
2 @ 80%
WOD: For Time
27-21-15-9
HSPU
9-15-21-27
Pistols
*Sub air squats and double reps
RX+
27-21-15-9
Strict HSPU
9-15-21-27
Pistols
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
