Warm-up: Alt Tabata
Beat Swings
V Ups
Weightlifting: Power Snatch 6 x E2MOM
1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+
WOD: For Time
30 Alt DB Snatches 35/50
15 Alt DB Clean and Jerks
10 HSPU
5 Rope Climbs
10 HSPU
15 Alt DB Clean and Jerks
30 Alt DB Snatches 35/50
RX+
30 Alt DB Snatches 50/70
15 Alt DB Clean and Jerks
10 Strict HSPU
5 Legless Rope Climbs
10 Strict HSPU
15 Alt DB Clean and Jerks
30 Alt DB Snatches 50/70
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…
