Core: Tabata Alternating
V-Up sit-ups
Plank Holds
Weightlifting: Power Snatch + Hang Squat Snatch
E2MOM 12 minutes 1 PS+ 1 HS from below the knee @70%
Complex involving combination of power snatches plus hang squat snatch
WOD:
15-12-9-6-3
Deadlift 225/155 lb
Burpee Box Jump 24/20
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
