Skill Work: Strict Handstand Pushups and Kipping Handstand Pushups
5xEMOM 3 Strict HSPU and 3 Kipping HSPU
*Use additional abmats or negatives to build skill
*If proficient work on deficit strict hspu
Weightlifting: Front Squat
6 x E2MOM Front Squat
2 @ 60%
2 @ 60%
2 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
WOD: EMOM 16 Minutes
1 – 10 Deadlifts 155/225
2 – 1 Round Cindy
3 – 14/16 Cal row
4 – Rest
CrossFit One World – CrossFit Dynamic Total Body + Moderate Metcon Warm-Up (No Measure) 3 sets: 50 Double Unders/100 Single Unders 15 Jerk Grip OHS 15 Good Mornings Strength (8 Rounds for weight) EMOM x 8 3 Power cleans @60% 6 Lateral Bench Jumps () Conditioning (5 Rounds for time) 5RFT (12min Cap) 75ft Shuttle…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Row/Air Bike @ 75% – hard sprint last 10 sec of each minute 15/side Arm Circles- forward and reverse 10/side Arm Swings 1x 25yd Bear Crawl – Forward 1x 25yd Bear Crawl – Backward 1 x 25 yd Lunge with Twist 10/each way…
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 400m Run + 3 sets 20 Band Pull-Aparts 10 Push-Ups 8 KB Strict Press / arm 10 Ring Rows 20s Wall Walk Hold Strength (5 Rounds for weight) Every 3min x 5 5 Bench Press 5 Plyo Push-ups or MB Chest…
