Warm-up: 6xEMOM
Min 1: 3-5 Strict HSPU and 3-5 Strict Pull Ups
Min 2: 100M Run
Weightlifting: Hang Power Clean (3 RM )
12 Min to establish 3 RM
Work up to a heavy 3 rep touch and go
WOD: 2 Rounds
4 Min AMRAP
30 DU
15 Pull Ups
Then …
1000M Row
Then…
4 Min AMRAP
20 Sit Ups
2 Rope Climbs
Rx+
4 Min AMRAP
30 DU
15 C2B
Then
1000M Row
Then
4 Min AMRAP
20 GHD
2 Legless Rope Climbs
CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Rowing Pains (Time) For Time: 800/650 Meter Row 3 Rounds:…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump10 Min to Establish a Max Height Box Jump LVL 1 Boost Jump (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Power Snatch Min 2: Floor Thruster Min 3: Hang Cleans Min 4: Lateral Burpee Over…
CrossFit One World – CrossFit Linda Progression (8 Rounds for reps) 24 min EMOM ( 8-Rounds) 1st Min Max rep Deadlift 2nd Min Max Rep Bench 3rd Min Max Rep Clean Rx Bar 135/95 Rx+ Bar 155/115Share Equipment and modify by starting on a different movement
