7 x E2MOM
2 Hang + 1 Clean
*start at 60% and add weight as needed
ZOOM:
EMOM for 10 Mins:
Min 1- 10 DB Hang Power Cleans
Min 2- 10 Front Squats
4 RFT
5 Snatches 65/95
10 Burpees
15 Thrusters
ZOOM:
5 RFT
20 DB Snatches
10 Burpees
15 DB Thrusters
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…
