Warmup: 9xEMOM
1 – 10 Box Step Ups
2 – 10 Kang Squats
3 – 20 Plank Shoulder Taps
Weightlifting: Power Snatch 6 x E2MOM
1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 80%+
WOD: For time
25, 20, 15, 10
Sit Ups
*15 Power Snatch Each Round 65/95
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Back Squat (5 Rounds of 90 Sec 5 Back Squats @ 60% 1 RM Add 5 Pounds Every Se) Fancy (Time) 4 Rounds for Time 50 ft Dumbbell Front Rack…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) Pull Fast, Jump High (Time) For Time 4 Rounds 5 Sumo Deadlift High Pull 10 Hang Power Clean 10 Lateral Burpee Over Bar 50 Single Jumps Rope Rx Bar 115/75 Rx + Bar 135/95 – 50 Double Unders
