Weightlifting: Snatch
8 x E2MOM
1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @50%+
*Can sub OHS for Snatch Balance based on comfort
WOD: 15 x EMOM
Min 1: WB 14/20
Min 2: Hang Power Clean 95/135
Min 3: Burpee Box Jump Overs 20/24
Min 4: 2-3 Rope Climbs
Min 5: Rest
RX+
15 x EMOM
Min 1: WB 20/30
Min 2: Hang Power Clean 115/155
Min 3: Box Jump Overs 24/30
Min 4: 2-3 Legless Rope Climbs
Min 5: Rest
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…
