Strength:
5x
A1) Snatch 3×70% (TnG)
A2) 20 Hollow Rocks
*Alternate A1 and A2 5x
MetCon:
3 Min Max Cal Row
Rest 1 Minute
3 Min Max Snatch 115/75
Rest 1 Minute
3 min Max T2B
*Scale snatch to 40-50%
Strength:
5x
A1) Snatch 3×70% (TnG)
A2) 20 Hollow Rocks
*Alternate A1 and A2 5x
MetCon:
3 Min Max Cal Row
Rest 1 Minute
3 Min Max Snatch 115/75
Rest 1 Minute
3 min Max T2B
*Scale snatch to 40-50%
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) Tarzan &…
CrossFit One World – CrossFit Back Squat (Establish a Heavy 1 Rep Max Back Squat Within 20 Mins) Remember to time your rest time and do not take more than 6-7 Set Attempts 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 50 Feet DB Walking Lunges 10 DB Hang Power Cleans 50 Feet…
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under