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 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…
