3 rounds:
X hollow rocks
X tuck crunches
X v-ups
X sec hollow hold
30 seconds rest
The goal of this core work is to be able to perform 10 reps for 3 sets.
Snatch
Weightlifting: E2MOM x 6
Hang squat snatch + squat snatch
WOD: (For Time)
21-15-9-3
CrossFit One World – CrossFit 18.1 P Mod (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 hang clean and jerks (95/65) 14 / 12-cal. row You go, I go.
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Push and…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Back Squat (5 Rounds of 90 Sec 5 Back Squats @ 60% 1 RM Add 5 Pounds Every Se) 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 300…
