Warm-up: 3 Rounds
3 Wall Walks
2 Turkesh Get Ups Each Side
5 Inch Worms
Weightlifting: Hang Power Snatch (3 RM)
12 Min to establish 3 RM
Work up to a heavy 3 rep touch and go
WOD: 10 Min AMRAP
2, 4, 6, 8, 10…
HSPU
10 American KBS 53/70
Rx+
10 Min AMRAP
2, 4, 6, 8, 10…
Strict HSPU
10 American KBS 53/70
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…
