Skill Work: Max set HSPU
*cannot rest at the bottom of the HSPU
Weightlifting: Snatch 6 x E2MOM
1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @ 70%+
WOD: 3 RFT -CAP 15 Minutes
400M Run
20 Pull Ups
20 Thrusters 65/95
Rx+
3 RFT -CAP 15 Minutes
400M Run
20 C2B
20 Thrusters 85/115
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…
