Warm-up: Glute Ham Raise
3×10 Partner Glute Ham Raise
Weightlifting: Deadlift
6 x E2MOM
4 @ 75%
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 85%
2 @ 90%
*Does not have to be touch and go
*Only record your last weight
WOD: 18 Minute AMRAP
15 Hang Power Clean 65/95
15 S2OH
15 Thrusters
15 Box Jump Overs 20/24
Rx+
18 Minute AMRAP
15 Hang Power Clean 95/135
15 S2OH
15 Thrusters
15 Box Jump Overs 24/30
CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM 2 Rep Snatch Complex @ 40% 1 RM Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Clear Tranquil (Time) For Time 2 Round 5 Ground to Overhead 95/65 RX…
CrossFit One World – CrossFit Metcon (Time) 5 rounds for time of: 21-cal. row 12 handstand push-ups 3 rope climbs, 15-ft. rope You go, I go. One partner rests while the other works. RX+ freestanding handstand push ups
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×6 6 Rep Overhead Squat @ 50% Increase Weight by 5 every set) CFOW Benchmark Run & Row (Time) 5 Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins
