16 x Every :30 Seconds (8 Min)
:30 Max Burpees
:30 Rest
5 x E2MOM
*Start at 70% and add weight each round
ZOOM: EMOM for 10 mins
5 ( 1 High Pull+1 Hang Clean+1 Clean)
9 Min AMRAP
12 DBx2 Hang Clean
9 V-Ups
12 Lateral Bar Hops
ZOOM:
12 Min AMRAP
12 DB Hang Clean
12 V-Ups
12 Lateral Hops over DB
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…
