5 RFT
50 DU
10 Power Snatches 55/75
Min 1: 1 Front Squat 65/95
Min 2: 2 Front Squat
Min 3: 3 Front Squat
**** continue until you can no longer stay within the minute
55/75
ZOOM: DEATH BY THRUSTERS
MIN 1- 1 THRUSTER
MIN 2 – 2 THRUSTERS
MIN 3 – 3 THRUSTERS
***continue until you can no longer stay within the minute
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…
