Skill Work:
3×10 Partner Glute Ham Raise
Weightlifting: Bench Press
6 x E2MOM
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 75%
3 @ 75%
3 @ 80%
Sets 1-5: 4 sec negative, 1 sec hold, explode out of bottom of rep
WOD: 3 x E4MOM
400 M Run
15 Lateral Burpees Over Bar
Max P Snatches 65/95
*Score is total P Snatches
Rx+
3 x E4MOM
400 M Run
15 Lateral Burpees Over Bar
Max Power Snatches 95/135
*Score is total Power Snatches
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…
