Skill Work: Muscle-ups
EMOM 6 minutess 1 Ring MU+ 20 Second hand standhold
Weightlifting: Snatch Grip Push Press
E2MOM 12 minutes 4 SG Push press at 80% of 1 RM snatch
We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the back rack.
If you are feeling good, attempt an overhead squat after your 4th rep.
WOD:
FOR TIME: 15-12-9-6-3
Toes to bar,
Deadlifts 185/125,
Hand Release Push ups
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 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…
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
