Clean Technique
EMOM x 12
2 Clean Pulls
2 Hang Muscle Cleans
2 Pause Front Squats 2s at bottom
Load bar at 45-50% of your 1RM Clean
AMRAP in 20 mins:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (95/65)
20 Box Jumps (24″/20″)
20 Push Presses (95/65)
20/14 Calorie Row
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…
