Weightlifting: Clean and Jerk 6 x E2MOM
2 x (2+1) @ 60%
2 x (2+1) @ 70%
1 x (1+1) @ 80%
1 x (1+1) heavy single
Clean Pull 5 x EMOM
75% 3 x 3
80% 2 x 2
WOD: 6 x E2MOM
15 Pull Ups/Dips
Cal row with remaining time
*alternate pull ups and dips each round
*if 125 cals accumulated, wod is complete
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…
