Start at 70% and work your way up
For Time
800 M. Run
50 Push Ups
50 Weighted Sit Ups (45/25)
800 M. Run
Use plate for weighted sit up
Strength:
EMOM for 10 Mins
Min 1 – 10 DB Hang Power Snatch Right Arm
Min 2- 10 DB Hang Power Snatch Left Arm
Workout for TIME:
50 Skater Hops
25 Push Ups
25 Weighted Sit Ups
50 Wall High Knees
25 Push Ups
25 Weighted Sit Ups
50 Skater Hops
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
