Warm-up:
4 rounds
200m row
rest :30
Weightlifting:
Snatch (7 x 2+1 @ 65-75%)
14 Min E2MOM
7 x 2 hang snatch + 1 snatch @ 65-75%
WOD:
10 RFT
10 Wall Ball 14/20, 20/30
3 Snatches 95/135
RX+ 115/155
Cap 15 Min
Snatches are full snatches and should be heavy, scale accordingly.
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…
