Skill Work: Strict Pull Ups
5xEMOM of 5-7 Strict Pull Ups
Weightlifting: Clean and Jerk
8 x E2MOM
1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice power or split) @80%+
WOD: 8 Minute AMRAP
2, 4, 6, 8 …
T2B
Devils Press 35/50
Rx+
8 Minute AMRAP
2, 4, 6, 8 …
Bar Muscle Ups
Devils Press 50/70
CrossFit One World – CrossFit Bench Press (12 Min E2MOM 5 Bench Press @ 60% 1 RM Bench Press Increase by 5 every set.) LVL 2 Landscaper (Time) 4 Rounds for Time 20 Wallball 20/14 10 DB Man makers 20 Double under 10 DB Hang Power Clean RX 35/15 Rx+50/35
CrossFit One World – CrossFit 190130 P Mod (Time) Complete the following chipper: Bike 50 cals Row 50 cals Every 3 minutes, 3 synchronized clean and jerks – 80% of 1RM You go, I go – switch off whenever for the calories. C&J synchronize points: (1) at the ground and (2) at the top of…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
