Weightlifting: Power Snatch 2xE2MOM
1×2 @ 70%
1×2 @ 75%
4xEMOM
4×1 @ 80%
Power Clean + Push Jerk
Power clean + Push jerk Complex
5xE2MOM
2×1+1 @ 75%
WOD: 10 Min AMRAP
25ft HS Walk
12 Pull Ups
15 DB OH Squat
Scale HS Walk with Bear Crawl
RX 35/50
RX+ C2b, 70/50
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…
