Skill Work: Weighted Pull-ups
EMOM 6 mins 3 weighted pull ups. Use a heavier weight than usual for these set of tiples on the weighted pull up!
Weightlifting: Squat Clean
E2MOM 12 mins, Squat Clean triples work up to 3 Rep Max. Start at 80% of your 1 rep max. Work up a new three rep max on the squat clean for today as technique and form permits!
WOD: For Time – CAP 20 minutes
30-20-10**:
** 200 meter run after each round
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) Red Light…
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 The Glute Game (Time) For Time: 400 meter Run 30 Step-Back Lunges 400 meter Run 30 Jumping Lunges 400 meter Run 30 Dumbbell Weighted Lunges 400 Meter Run 30 Single-Arm…
CrossFit One World – CrossFit Snatch (Establish a Heavy 1 Rep Max Snatch Within 20 Mins) Dust Your Shoulders Off (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Hang Power Snatches 7 Burpees 12 Wall Balls 100m Run Rx Bar 135/95 WB 20/14
