Skill Work: Double Unders & Burppes
EMOM: 6 minutes
Odd: 30 double unders plus 5 burpees
Even: 6 alternating db snatches plus 6 goblet squat with db
Weightlifting: Back Squat
E3MOM 12 minutes establish a 5 rep max backsquat start @ 85%
WOD:
7 Rounds for time
21 Wall Ball Shots 20/14 lb 10/9′
4 Power Cleans 185/125 lb
rx+:205/145 lb
CAP: 20 MINS
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 65% of 1rm max) Metcon (No Measure) 21 Minute AMRAP 100M Row 11 Squat Cleans (95/65) 9 Pull Ups 7 Rope Climbs
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 70% Increase Weight by 5 every set) Metcon (Time) 5 Round for time 200 m Run 10 Push Jerk 20 Cross Body Mountain Climber 10 V-ups Time Cap 20 Min Rx 135/95
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Pull up 15 Lateral Burpee over bar 10 Power Snatches Rx 115/85 Rx + Bar 135/105 Replace Pull up 5 Ring/Bar Muscle…
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