Weightlifting: Snatch 6xE2MOM
3 Position Snatch @60%+
WOD: 9 Minute AMRAP 3 Rounds for Time
5 Snatch 85/115
10 OHS
15 TTB
If 3 rounds are completed add weight for the next 3 rounds
4-6 rounds @ 95/135
7-9 rounds @ 105/155
10-12 rounds @ 125/185
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…
