9, 7, 5, 3 start at 50%
add weight each round, i.e. 10#
ZOOM:
EMOM IN 10 MINS
ODD- 10 SINGLE LEG DEADLIFTS LEFT LEG
EVEN-10 SINGLE LEG DEADLIFTS RIGHT
12 Min AMRAP
9 DL 155/225
11 Bar Facing Burpees
ZOOM:
AMRAP IN 18 MINS
9 DB BURPEE DEADLIFT
11 JUMPING SQUATS
9 PUSH PRESS
11 STEP UPS
9 PUSH UPS
11 DB/KB SWINGS
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…
