Skill Work: HSPU Skill and Technique
5 x :30 work, :30 rest
3-5 Strict HSPU
*use extra mats as needed
Weightlifting: Clean
8 x E2MOM
1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice of jerk) @75%+
WOD: For Time -CAP 20 minutes
50 HSPU
50 Hang Power Clean 95/135
50 Push Press
50 Box Jump Overs 20/24
*E3MOM 5 Burpees
RX+
For Time
50 Strict HSPU
50 Hang Power Clean 115/155
50 Push Press
50 Box Jump Overs 20/24
*E3MOM 7 Burpees
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Chest to Bar 10 Overhead Squat 8 Bar facing Burpees Rx Bar 95/65 RX+ Bar 115/85 8 Ring/Bar Muscle up. Replace Chest…
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
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