Warm-up: Tabata Beat Swings
*Practice both bar and ring
Weightlifting: Front Squat 6 x E2MOM
2 x 5 @ 75%
2 x 4 @ 80%
2 x 3 @ 85%
WOD: 5xE3MOM
15 Pull Ups
15 Box Jump Overs 24/20
10 Power Clean and Jerk 155/105
Rx+
5xE3MOM
15 C2B
15 Box Jump Overs 24/20
10 Power Clean and Jerk 155/105
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…
