Skill Work: Handstand Push-ups
EMOM 6 minutes straight set HSPU
Weightlifting: Snatch Grip Push Press + Over Head Squat
E2MOM 14 minutes 2 SGPP + 4 OHS @ 80% of best snatch
We will have different variations of this exercise of snatch grip push press + Over head Squat!
WOD:
AMRAP 9 minutes
3 Ring Muscle Ups (sub with ring dips or chest to bar pull ups)
6 Toes to Bar
9 Wall Balls
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…
