This complex will be a combination of push presses plus a split jer
5 x E2MOM
2 Push Press + Split Jerk
*Start at 50% add weight each round
ZOOM:
BULGARIAN SPLIT SQUATS
EMOM for 10 mins
MIN 1- 10 Left Leg
MIN 2- 10 Right Leg
5 RFT
12 Dead Lift 105/155
9 Hang Cleans
6 S2OH
400 M Run after each round
ZOOM:
5 RFT
21 DB Deadlifts
15 DB Hang Cleans
9 S2OH
75 Wall High Knees
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
