Skill Work: Weighted Pull-ups OR Dips (choose one)
EMOM 6 minutes 3 weighted pull ups OR 4 weighted dips
Weightlifting: Front Squat + Jerk Complex
E2MOM 14 minutes, 3 Front Squats plus 1 Split jerk at 70% of best split jerk, feel free to add weight as you feel comfortable
WOD:
AMRAP in 10 minutes
4 Toes-to-bar
7 Burpee Box Jump 24/20
10 Overhead Squat 75/55 lb
*look to go unbroken on OHS across all rounds
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 55% Body Weight Increase weight by 5 Every set 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 5 Rounds for time 3 Wall walks 6 Hang Power Clean 12 Lateral Hops over Bar 24 Sit ups…
CrossFit One World – CrossFit LVL – Clean Complex (12 Min E2MOM Complete 1 or 2 cycles @ 65% Hang Power Clean Increase 5-10 every other set) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL Clean High Pull (6 Min EMOM 2 Clean Pulls @ 90%-105% Clean) LVL 1…
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 65% of 1rm max) Metcon (No Measure) 21 Minute AMRAP 100M Row 11 Squat Cleans (95/65) 9 Pull Ups 7 Rope Climbs
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