Skill Work: Every :30 in :90 intervals for 4 Rounds
1: Beat Swings
2: Hollow Rolls
3: Superman hold, floor
Weightlifting: Clean
8 x E2MOM
1 Hang Clean + 1 Clean Below Knee +1 Power Clean @75%+
WOD: 7 x E3MOM
8 Pull Ups
10 Hang Power Clean 95/135
12 Thrusters
Rx+
7 x E3MOM
8 C2B OR 5 BMUP
10 Hang Power Clean 115/135
12 Thrusters
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)
