Core: Tabata Alternating L-Sit Hold and Hanging Strict Knee Raises
Weightlifting: Deadlift
E2MOM 10 minutes of 2 DLs at 90% of your 1 rep max. Alternate with Strict Pull Ups or 2-3 bar muscle ups
WOD: AMRAP in 10 Minutes
9-15-21-27-33-39…etc *
*increase reps by 6 each round
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
