Squat Snatch Cycling
EMOM x 10
3 “Touch and Go” Squat Snatches
Load to 65-70% of 1RM Snatch
This is a repeat from last Friday but adding 5% to the barbell
3 Rounds:
21/15 Calorie Row
75 Double Unders/115 Singles
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Hand Release Pushups
20 Minute Time Cap
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…
