Warm-up:
5 Min EMOM
5-10 HSPU
*if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives
*Max 15 reps each min
Weightlifting:
Power Snatch (5 x 1+3)
E2MOM
5×1 Power Snatch + 3 Snatch Balance
Pendlay Rows
5×5
*For a scaled option substitute OHS
WOD: For time
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…
