Warm-up: 3 Rounds for Quality
10 Shoulder Taps
10 WB
*Shoulder taps should be in HS position. To scale do plank shoulder taps
Weightlifting: Clean 6xE2MOM
1 Power Clean + 1 Clean @ 70%+
WOD: 12 Min AMRAP
1, 3, 5, 7, 9, 11, etc
Power Clean 185/125
Shoulder 2 OH
RX+ 12 Min AMRAP
1, 3, 5, 7, 9, 11, etc
Power Clean 225/155
Shoulder 2 OH
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
