Skill Work: 3×7-10 Ab Roll Outs
Weightlifting: Snatch (1 Hang Snatch + 1 Snatch + 1 OHS @70%)
8xE2MOM
1 Hang Snatch + 1 Snatch + 1 OHS @70%
WOD: 10 Min AMRAP
10 Hang Power Snatch 65/95
15 OHS
20 Ft Bear Crawl/HS Walk
10 Min AMRAP
10 Hang Power Snatch 95/135
15 OHS
20 Ft HS Walk
*Attempt to do the HPS unbroken
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 500m Row + 3 rounds: 50ft Bear crawl 2 wall walks 10 Kip Swings Strength (5 Rounds for weight) Every 3min x 5 5 Strict Press 8 MB Slams build to 5RM Conditioning (Time) For Time (10min Cap) 30-20-10 Alt DB…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Row/Air Bike @ 75% + 2 sets: 10 alternating groiners w/rotations 20 glute bridges 20 banded face pulls Gymnastics (No Measure) EMOM x 8 (4 rounds each) Min 1 – 25 Tuck-ups Min 2 – 2 Wall Walks Conditioning (No Measure) EMOM x…
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 3 sets: 15 Cal Bike/20 Cal Row 20 Goblet squats 20 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 5 Deficit Deadlifts 8 Tuck Jumps build to tough load stand on 15lb plate Conditioning (5 Rounds for time)…
