SKILL WORK: Max Unbroken Pull-ups
EMOM 6 minutes of Max unbroken Chest-To-Bar Pull-ups or max unbroken kipping pull ups. For beginners work on regular kipping pull ups.
WEIGHTLIFTING: Overhead Squat
Overhead Squat ( E2MOM 14 mins 4 OHS at 75% of 1rm OHS )
WOD:
21-15-9 of:
Push press 115/85, rx+ 135/95
Double Unders
Lateral Burpee over bar
(Time Cap 15 Minutes)
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
