Skill Work: Pistols
Tabata Pistols -look to work on your pistol progression on this tabata off of a box or with a band
Weightlifting: Overhead Squat
E2MOM 12 Mins OHS, 6-5-4-3-2-1, rep scheme, record your heaviest single for the day
WOD: CrossFit Games Open 13.2 (10 minute AMRAP – Rounds and Reps)
CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 3 Rounds: 15 Cal Bike/20 Cal Row 10ea KB Single Arm OHS 15 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 5 sets: 5 Box Squats 18″ Box 3 Broad jumps – max effort! build to tough set on box…
CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM 2 Rep Snatch Complex @ 40% 1 RM Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Clear Tranquil (Time) For Time 2 Round 5 Ground to Overhead 95/65 RX…
CrossFit One World – CrossFit Metcon (Time) 5 rounds for time of: 21-cal. row 12 handstand push-ups 3 rope climbs, 15-ft. rope You go, I go. One partner rests while the other works. RX+ freestanding handstand push ups
