Warm-up: Alt Tabata
Push Ups
Hollow Rock
Weightlifting: Back Squat (6×5)
6xE2MOM
6 x 5
WK1 10RM + 5-10lbs
WOD: 21-15-9 of each movement
T2B
DBx1 Hang Power Clean 35/50
DB Lateral Burpees
Suggestion for splitting up the DB Hang Power Clean
*11R/10L, 7R/8L, 5R/4L
Rx+
21-15-9 of each movement
T2B
DBx1 Hang Power Clean 50/70
DB Lateral Burpees
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
