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 Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Rowing Pains (Time) For Time: 800/650 Meter Row 3 Rounds:…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump10 Min to Establish a Max Height Box Jump LVL 1 Boost Jump (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Power Snatch Min 2: Floor Thruster Min 3: Hang Cleans Min 4: Lateral Burpee Over…
CrossFit One World – CrossFit Linda Progression (8 Rounds for reps) 24 min EMOM ( 8-Rounds) 1st Min Max rep Deadlift 2nd Min Max Rep Bench 3rd Min Max Rep Clean Rx Bar 135/95 Rx+ Bar 155/115Share Equipment and modify by starting on a different movement
