EMOM: 6xEMOM
Min 1: 25ft Burpee Broad Jump
Min 2: 5-7 Strict Pull Ups
Weightlifting: Power Clean (3 RM)
12 Min to establish 3 Rep Max
You do not need to hit 3 reps for every set
We recommend starting at 50% and doing doubles
WOD: 3 RFT
Row 20/25 Cal
25 DBx2 Hang Power Clean 35/50
Row 20/25 Cal
25 DBx2 Burpees
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…
