Warm-up: 6xEMOM
Min 1: 3-5 Strict HSPU and 3-5 Strict Pull Ups
Min 2: 100M Run
Weightlifting: Hang Power Clean (3 RM )
12 Min to establish 3 RM
Work up to a heavy 3 rep touch and go
WOD: 2 Rounds
4 Min AMRAP
30 DU
15 Pull Ups
Then …
1000M Row
Then…
4 Min AMRAP
20 Sit Ups
2 Rope Climbs
Rx+
4 Min AMRAP
30 DU
15 C2B
Then
1000M Row
Then
4 Min AMRAP
20 GHD
2 Legless Rope Climbs
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…
