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 – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :45 Easy Row 8 Alternating Samson Lunges 8 Air Squats 8 Scap Push-Ups 6 Hand Release Push-Ups Then into… 2 ROUNDS (With an Empty Bar) :30 Row (build in pace) 5 Front Squats 5 Strict Press 5 Push Press Workout WORKOUT (6 Rounds…
