Skill Work:
Every :30 for 2 Min intervals for 3 Rounds
1:Hollow Hold
2:Hollow Rock
3:V-Ups
4:Rest
Weightlifting:Bench Press (4 @ 60%, 70%, 70%, 75%, 75%, 75%)
E2MOM
6 sets of 4 Bench Press 4 @ 60%
4 @ 70%
4 @ 70%
4 @ 75%
4 @ 75%
4 @ 75%
*4 sec negative, 1 sec hold, explode out of bottom of rep
WOD: 15 Min AMRAP
30 Goblet Squats
15 T2B
30 American KBS 35/50
RX+
15 Min AMRAP
30 Goblet Squats
15 GHD Sit Ups
30 American KBS 50/70
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…
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…
