SKILL & STRENGTH: Muscle-ups & Ring Dips
EMOM 5 minutes of 1 Ring Muscle up plus 3 ring dips
WEIGHTLIFTING: Deadlifts & Rope Climbs
EMOM 12 minutes 5 DL at 70% of 1 RM, 2 rope climbs
Odd minute: 5 DL at 70%
Even minute: 2 rope climbs
WOD: 5 Cycles
AMRAP in 3 minutes of:
3 Hang Power Snatch 115/85lb
6 Push-ups
9 Box Jumps 24/20
*Rest 1 minute. Repeat for a total of 5 cycles. Start where you left off on the previous cycle.
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s Hollow Rocks Min 2…
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
