Skill Work: HSPU Skill and Technique
5 x :30 work, :30 rest
3-5 Strict HSPU
*use extra mats as needed
Weightlifting: Clean
8 x E2MOM
1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice of jerk) @75%+
WOD: For Time -CAP 20 minutes
50 HSPU
50 Hang Power Clean 95/135
50 Push Press
50 Box Jump Overs 20/24
*E3MOM 5 Burpees
RX+
For Time
50 Strict HSPU
50 Hang Power Clean 115/155
50 Push Press
50 Box Jump Overs 20/24
*E3MOM 7 Burpees
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…
