Skill Work: 3×7-10 Ab Roll Outs
Weightlifting: Snatch (1 Hang Snatch + 1 Snatch + 1 OHS @70%)
8xE2MOM
1 Hang Snatch + 1 Snatch + 1 OHS @70%
WOD: 10 Min AMRAP
10 Hang Power Snatch 65/95
15 OHS
20 Ft Bear Crawl/HS Walk
10 Min AMRAP
10 Hang Power Snatch 95/135
15 OHS
20 Ft HS Walk
*Attempt to do the HPS unbroken
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…
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…
