Skill Work: Weighted Pull-ups
EMOM 6 mins 3 weighted pull ups
Weightlifting: Front Squat
E2MOM 12 Minutes of 3 Front Squats at 85% of 1RM
WOD: For time -cap: 15 minutes
10 to 1 : AMERICAN Kettle Bell swings 32/24 KG
1-10 : Burpee box jumps 24/20″
Start with 10 American KB Swings and 1 Burpee Box Jump, then 9 KB swings and 2 Burpee Box Jumps, then 8 KB swings and 3 Box Jumps… etc
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 70% Increase Weight by 5 every set) Metcon (Time) For Time Buy in/out 500 m Row 4 Rounds 25 Wallball 15 KB Russian Swing Rx WB 20/14 KB 53/35 RX+ WB 30/20 KB 70/35
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…
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