Warm-up: Handstand Push-ups
5 Minute EMOM of 3-5 Strict HSPU
*Use additional abmats if needed
*Move to deficit if proficient at SHSPU
Weightlifting: Power Snatch 6 x E2MOM
1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @75%+
WOD: 3 Rounds For Time
21 Hang Power Cleans 95/135
15 HSPU
9 Front Squats
RX+
3 Rounds For Time
21 Hang Power Cleans 115/155
15 Strict HSPU
9 Front Squats
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Chest to Bar 10 Overhead Squat 8 Bar facing Burpees Rx Bar 95/65 RX+ Bar 115/85 8 Ring/Bar Muscle up. Replace Chest…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
There’s no content to show here yet.
