Skill Work: 5xEMOM 4 Strict HSPU and 3 Kipping HSPU
*Use additional abmats or negatives to build skill
*If proficient work on deficit strict hspu
Weightlifting: Clean
8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean @ 80-85%
WOD: For Time
7 RFT
7 Thrusters 65/95
7 Lat Burpees
7 Strict HSPU
Rx+
7 RFT
7 Thrusters 95/135
7 Lat Burpees
7 Strict HSPU
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for Time 15/12 Cal Row 15 Wallballs 15 Sumo Deadlift High Pull 15 Sprawls Rx WB 20/14 DB 50/35 Rx+ WB 30/14 DB 70/50 Time Cap 22 Mins
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Toes to Bar 8 Push press 10 Lateral Burpees 100 m Run Rx 115/75
CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM Complete a cycle @ 45% 1 RM Snatch Increase by 5 every set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL – Snatch High Pull (6 Min EMOM 2 Rep @105%…
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