Skill Work: EMOM 6 Mins
20 double unders, 4 strict pull ups
Weightlifting: Back Squat
E2MOM 12 Mins 4 Back Squats at 75% of 1 rm
WOD: (AMRAP – Reps)
AMRAP 5 Mins
50 wall balls,
Power Snatch 115/85
REST 2 MINUTES Then..
AMRAP 5 Mins
50 Lateral burpee over bar, Power Cleans 115/85,
Score is total Power Snatch plus Power Cleans. Make sure you keep count!
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 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 10 Min 1 – :30s HS Hold Min 2…
