Warm-up: Bent Over Row
5×10 KB or DB Bent Over Rows
*one set= 10 Right and 10 Left
Weightlifting: Power Snatch 6 x E2MOM
1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @80%+
WOD: For Time
400M Run
30 KB Snatch 35/50 (15R/15L)
20 KB OHS
30 KB Snatch 35/50 (15R/15L)
400M Run
E3MOM: 5 Burpees
RX+
For Time
400M Run
30 DB Snatch 50/70 (15R/15L)
20 DB OHS
30 DB Snatch 50/70 (15R/15L)
400M Run
E3MOM: 5 Burpees
CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run
CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)
CrossFit One World – CrossFit Fatal Forty P Mod (Checkmark) For Time (40 min cap): 2 00m run together between movements 40 Wall Ball Shots (20/14) 40 Hang Squat Cleans (95/65) 40 Pull-Ups 40 Deadlifts (95/65) 40 Handstand Push-Ups 40 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 40 Toes-to-Bars 40 Overhead Squats (95/65) 40 Hang…
