Gymnastics: Strict HSPU Work
3 Min to establish max set strict HSPU
Then
5xEMOM
60% of Max Reps Strict HSPU
Weightlifting: Deadlift (5 RM)
12 Min to establish 5 RM
Work up to a heavy 5 rep touch and go
WOD: 4xE4MOM
10 Devils Press 35/50
100M Sprint
Max Reps C2B
RX+
4xE4MOM
10 Devils Press 35/50
100M Sprint
Max Reps RING Muscle Up
*BMUPs are not RX+ for this workout
CrossFit One World – CrossFit Partner WOD Conditioning (AMRAP – Rounds and Reps) AMRAP 20: 200m Run 10 KB Swings 10 Air Squats 5 Burpees alternate rounds
CrossFit One World – CrossFit Dynamic Lift + Moderate Metcon Warm-Up (No Measure) 2min Jump rope – 3 Rounds: 15 Front Squats 10 sumo good mornings 10 V-Ups Strength (8 Rounds for weight) EMOM x 8 3 Squat Cleans 135/85 3 Broad jumps Rx+ 155/105 Conditioning (3 Rounds for time) For Time: 12min Cap 21-15-9…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row @75% + 2 sets: 10 alternating groiners w/rotations 20 glute bridges 20 banded face pulls Gymnastics (No Measure) EMOM x 9 (3 rounds each) Min 1 – :35s HS Hold Min 2 – :35s Hollow Body Hold Min 3 –…
