Warm-up: 3 Rounds for Quality
10 Beat Swings
50 Ft Broad Jump
5 Wall Squats
Weightlifting: Power Snatch (3 RM)
12 Min to establish 3 RM.
You do not need to hit 3 reps for every set.
We recommend starting at 50% and doing doubles.
WOD: (2 Rounds for reps)
4 Min AMRAP
10 C2B
10 Hang Power Snatch 65/95
Rest 1 Minute
4 Min AMRAP
10 C2B
10 Hang Snatch (full)
Rx+
4 Min AMRAP
10 C2B
10 Hang Power Snatch 95/135
Rest 1 Minute
4 Min AMRAP
10 C2B
10 Hang Snatch
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…
