3 x E2MOM
5 Front Squats
Start @ 80% of 1 RM Clean
Take from ground
ZOOM:
EMOM IN 20 MINS:
MIN 1-10 SEATED DB PRESS
MIN 2-10 FRONT RACK LUNGES
MIN 3-10 DB ROWS
MIN 4-10 REVERSE LUNGES
12 min AMRAP
10 Power Cleans 95/135
10 V Ups
10 Push Ups
ZOOM:
AMRAP IN 15 MINS
10 DB THRUSTERS
10 V-UPS
10 RENEGADE ROWS
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…
