Warm-up:
Shoulder mobility
Weightlifting:
Power Clean (5 x 1+5)
Every :90
5x 1 power clean + 5 push press @ 50%
WOD:AMRAP in 15 Minutes of
5 Thrusters 55/75
10 Pull Ups
15 Sit Ups
18/20 Cal Row
Rx+
Thrusters 95/135
C2B Pull Ups
*For RX+ Thrusters should be completed unbroken
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
CrossFit One World – CrossFit Push Press (Establish a Heavy 1 Rep Max Push Press within 18 MIns) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Lateral Burpees Over Bar 10 Hang Power Cleans 100 m Run Rx 135 /95 Rx+ 155/115
CrossFit One World – CrossFit Split Jerk (12 Min E2MOM 3 Split Jerks @65% of 1 RM Push Jerk) LVL 2 Fury Band (AMRAP – Rounds and Reps) 12 Min AMRAP 16 Wallballs 20/14 (RX+30/20) 14 Box Jump Overs 24/20 (RX+30/24) 12 DB Overhead Sit ups 50/35 (RX+70/50) 90 Sec Rest 6 Min AMRAP 8…
