Strength: 5xEMOM
5-7 Strict Pull Ups with 3 sec Negative
Weightlifting: Power Snatch (5 RM)
12 Min to establish 5 RM
Work up to a heavy 5 rep touch and go
WOD: 16xEMOM
Min 1: 6 Lateral DB Burpees + 6 Alt DB Snatches
Min 2: 6 DB Facing Burpees + 6 Alt DB Hang Clean
Rx – 35/50
Rx+ – 50/70
* try to scale reps instead of weight if possible
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…
