5 x E2MOM
2 Clean + 2 Jerks
*Start at 50% and add weight
ZOOM:
EMOM FOR 12 MINS
ODD – 10 DB ROWS
EVEN- 10 DB MILITARY PRESS
For Time:
20 Rep Back Squat 95/135
Then,
21-15-9
Seated DBx2 Press 20/35
DBx2 FR Lunge
*Take back squat from ground
ZOOM:
For time:
20 Rep Back Squats
then,
21-15-9
Push Press
Front Rack Lunges
DB/KB Swings
20 Rep Back Squats
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…
