Core warm up: 3 rounds
X hollow rocks
X tuck crunches
X v-ups
X sec hollow hold
30 seconds rest
x = 7
Strength: Snatch E2MOM x 6
Hang squat snatch + squat snatch
WOD: Complete as many rounds as possible in 15 minutes of:
12 chest to bar / 6 ring muscle-ups
36 kettlebell swings
♀ 1.5 pood ♂ 2 pood
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…
