Tabata: v-ups and plank holds alternating
Weightlifting:Snatch + Low Hang Snatch
E2MOM 12 minutes, Snatch + low hang snatch @ 75-80%
Full Squat Snatch from floor + Hang Squat Snatch from Low hang position (shins)
Work up in weight as you feel comfortable
WOD:
For time:
1 mile run
followed straight into a 2k ROW
Time cap: 26 minutes
CrossFit One World – CrossFit Upper Push/Pull Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea calf/ankle stretch x 30s/ea + 3 sets: 25 Band glute bridges 10 alternating side lunges 25 DB Z-Press Power (5 Rounds for weight) EMOM x 5 3 Squat cleans 5-10lbs heavier than last week Strength (5 Rounds for weight)…
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…
