Skill Work – Every :30 for 2 Min for 3 Rounds
:00-:30: Hollow Hold
:30-:60: Arch Hold
:60-:90: Beat Swings
:90-1:20: Rest
*All on Bar
Weightlifting: Deadlift
6 x E2MOM
4 @ 75%
4 @ 75%
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 85%
*Does not have to be touch and go
WOD: 3 RFT
12xEMOM
Minute 1: T2B
Minute 2: Ring Dips (Scale to Push Ups, if needed)
Minute 3: 50 ft Farmers Walk, mixed weight
Rx+
12xEMOM
Minute 1: GHD Sit Ups
Minute 2: Ring Muscle Ups
Minute 3: 50 ft Farmers Walk, mixed weight
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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