Skill Work: Kettlebell Snatch
Tabata Kettle bell Snatch 24/16 kg, 3 each arm
Weightlifting: Romanian Deadlift
E2MOM 14 minutes 5 RDLs, 1 rope climb alternate minute. Work at 50-55% of 1 RM Deadlift for today
WOD:
CrossFit Games Open 16.3
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit One World – CrossFit Metcon (No Measure) 20 Minute AMRAP 100m Run (Partner A) 100m Run (Partner B) 4 Dumbbell Deadlifts (50/70) (Partner A) 4 Dumbbell Deadlifts (50/70) (Partner B) 6 Pulls Ups (Partner A) 6 Pull Ups (Partner B) PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell…
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
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