Skill Work: Take 10 Minutes to try out the new yoke as well practice the pegboard.
Weightlifting: Squat Clean
E2MOM 10 mins Squat Clean 5-4-3-2-1
Todays rep scheme for the squat cleans will be a descending ladder, start with a comfortable weight of 5 then add as you feel comfortable. Record you heaviest single for today!
WOD: The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
Repeat for a total of 5 cycles
135/95
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…
