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 – 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…
