Skill & Strength: Chest-To-Bar Pull-ups
EMOM 5 minutes unbroken set of chest to bar pull ups
Weightlifting: Bench Press
E3MOM 15 minutes of 2 PAUSED Bench Press at 80% of 1Rm
*The pause starts when the bar is at the chest*
WOD:
For time:
1-10 Front Squat 155/105
25 Double Unders after each set
How it will look:
1 Front Squat + 25 Double Unders
2 Front Squats + 25 Double Unders
3 Front Squats + 25 Double Unders
And so on until you finish 10 Front Squat + 25 Double Unders combo
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…
