Weightlifting: Snatch / Clean and Jerk
0 – 12 min establish 3 RM snatch
12 to 24 min establish 2 clean + 2 jerk (this is not 2 x clean and jerks, but 2 cleans then 2 jerks)
WOD: 24- 36 min (12 min AMRAP)
6 bar facing burpee
10 ground to overhead
60 double unders
Goal is 5 rounds
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…
