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 Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
