Skill Work:
3×10 Partner Glute Ham Raise
Weightlifting: Bench Press
6 x E2MOM
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 75%
3 @ 75%
3 @ 80%
Sets 1-5: 4 sec negative, 1 sec hold, explode out of bottom of rep
WOD: 3 x E4MOM
400 M Run
15 Lateral Burpees Over Bar
Max P Snatches 65/95
*Score is total P Snatches
Rx+
3 x E4MOM
400 M Run
15 Lateral Burpees Over Bar
Max Power Snatches 95/135
*Score is total Power Snatches
CrossFit One World – CrossFit Dynamic Lift + Moderate Metcon Warm-Up (No Measure) 2min Jump rope – 3 Rounds: 15 Front Squats 10 sumo good mornings 10 V-Ups Strength (8 Rounds for weight) EMOM x 8 3 Squat Cleans 135/85 3 Broad jumps Rx+ 155/105 Conditioning (3 Rounds for time) For Time: 12min Cap 21-15-9…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row @75% + 2 sets: 10 alternating groiners w/rotations 20 glute bridges 20 banded face pulls Gymnastics (No Measure) EMOM x 9 (3 rounds each) Min 1 – :35s HS Hold Min 2 – :35s Hollow Body Hold Min 3 –…
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 500m Row + 3 rounds: 50ft Bear crawl 2 wall walks 10 Kip Swings Strength (5 Rounds for weight) Every 3min x 5 5 Strict Press 8 MB Slams build to 5RM Conditioning (Time) For Time (10min Cap) 30-20-10 Alt DB…
