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 Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
