Weightlifting: Snatch
8 x E2MOM
1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @ 60%+
*Can sub OHS for Snatch Balance based on comfort
WOD: Two components in today’s workout – Karen then 1 mile run.
Karen (For Time)
150 Wall-Ball Shots, 20# / 14#
Rest 5 min after, then…
1-Mile Run (For Time)
Max Effort 1-Mile Run
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…
