Start @ 50% of your 1RM clean
Add weight each round
Take from ground
ZOOM:
EMOM FOR 12 MINUTES
MIN 1 – 5 STRICT PRESS + 5 PUSH PRESS
MIN 2 – 10 FRONT SQUATS
3 Rounds for time
400M Run
then…
3 Rounds
5 Push Ups
10 Sit Ups
15 air Squats
ZOOM:
AMRAP IN 20 MINS
5 PUSH UPS
10 SIT UPS
15 AIR SQUATS
20 BOX JUMPS OR STEP UPS
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…
