Skill Work: Every :30 in :90 intervals for 4 Rounds
1: Beat Swings
2: Hollow Rolls
3: Superman hold, floor
Weightlifting: Clean
8 x E2MOM
1 Hang Clean + 1 Clean Below Knee +1 Power Clean @75%+
WOD: 7 x E3MOM
8 Pull Ups
10 Hang Power Clean 95/135
12 Thrusters
Rx+
7 x E3MOM
8 C2B OR 5 BMUP
10 Hang Power Clean 115/135
12 Thrusters
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…
