Skill Work: Dumbell Snatches
For Time:
30 Alternating Dumbell Snatches 50/35 LBS
Weightlifting: Snatch Grip Push Press + Over Head Squat
E2MOM 10 Minutes 2 SGPP + 1 OHS 85%-95% OF 1RM Snatch
WOD:
For Time:
Males: 200 Calorie Row
Females: 170 Calorie Row
*Start at the top of each minute with 5 Thrusters 95/65
CAP:20 MINS
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
