Warm-up: Alt Tabata – 2 Tabata Sets
10 Beat Swings
10 Air Squats
*Remember Tabata means max output for :20 with :10 rest
Weightlifting: Clean 6xE2MOM
1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 70%+
WOD: For Time 5xE2MOM
10 Pull Ups
Max Rep Thrusters
95/65
Rx+
5xE2MOM
10 Pull Ups
Max Rep Thrusters
135/95
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…
