Skills: Strict Pull ups & Toes-To-Bar
EMOM for 7 mins of 4 strict pull ups and then 4 strict toes-to-bar
Weightlifting: Snatch Grip Deadlift
E2MOM 12 Mins of 2 Snatch Grip DL at 105%-110% 1rm
WOD: AMRAP in 8 minutes
5 power cleans 185/135, rx+:205/145
15 jumping lunges
The power cleans will tax your posterior chain with very little rest into the jumping lunges. Make sure you reach triple extension on each power cleans as you cycle through them!
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
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