7 x E2MOM
2 Hang + 1 Clean
*start at 60% and add weight as needed
ZOOM:
EMOM for 10 Mins:
Min 1- 10 DB Hang Power Cleans
Min 2- 10 Front Squats
4 RFT
5 Snatches 65/95
10 Burpees
15 Thrusters
ZOOM:
5 RFT
20 DB Snatches
10 Burpees
15 DB Thrusters
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…
