Warm-up: 5xEMOM
3 Strict HSPU + 3 Kipping HSPU
*Use additional abmats or negatives to build skill
*If proficient work on deficit strict hspu
Weightlifting: Deadlift
6 x E2MOM
4 @ 70%
4 @ 75%
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 80%
WOD: Diane (For Time)
21-15-9
CrossFit One World – CrossFit Split Jerk (12 Min E2MOM 3 Split Jerks @65% of 1 RM Push Jerk) LVL 2 Fury Band (AMRAP – Rounds and Reps) 12 Min AMRAP 16 Wallballs 20/14 (RX+30/20) 14 Box Jump Overs 24/20 (RX+30/24) 12 DB Overhead Sit ups 50/35 (RX+70/50) 90 Sec Rest 6 Min AMRAP 8…
CrossFit One World – CrossFit 18.1 P Mod (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 hang clean and jerks (95/65) 14 / 12-cal. row You go, I go.
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Push and…
