Warm-up: 4 x 10 Seated DB Press
Weightlifting: Strict Press+Push Press 6 x E2MOM
2 x 3+2 @ 60%
2 x 3+1 @ 65%
2 x 2+1 @ 70%
Strict Press with Lower Body Lockout. No momentum in any kind
WOD: 10 Min AMRAP
12 T2B
10 DB Thrusters 50/35
8 Pull Ups
Rx+
10 Min AMRAP
12 T2B
10 DB Thrusters 50/35
8 Bar Muscle Ups
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…
