Intro to Jerk
Take from ground
Start @ 70% and add weight each round if possible
ZOOM:
EMOM FOR 12 MINS
ODD-10 HIP THRUSTS
EVEN-10 DB DEADLIFTS
For Time:
800M Run
Then
21-15-21
Hang Power Cleans 95/135
Hand Release Push Ups
Then
800M Run
ZOOM:
AMRAP IN 15 MINS
10 RENEGADE ROWS
15 HANG POWER CLEANS
20 ALT SINGLE LEG V-UPS
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…
