Strength: 5xEMOM
5-7 Strict Pull Ups with 3 sec Negative
Weightlifting: Power Snatch (5 RM)
12 Min to establish 5 RM
Work up to a heavy 5 rep touch and go
WOD: 16xEMOM
Min 1: 6 Lateral DB Burpees + 6 Alt DB Snatches
Min 2: 6 DB Facing Burpees + 6 Alt DB Hang Clean
Rx – 35/50
Rx+ – 50/70
* try to scale reps instead of weight if possible
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)
