5xE2MOM
1 Power Snatch + 2 Snatch Balance
*Start at 60%+
*Sub OHS
ZOOM:
EMOM in 12 mins:
ODD- 10 DB UPRIGHT ROWS
EVEN-10 DB FLOOR PRESS
4 RFT
400m run
10 DBx2 Hang Clean and Jerk 35/50
10 Front Squats
ZOOM:
AMRAP in 18 mins
20 Burpees
10 DB Hang Cleans
10 Push Pressess
10 Front Squats
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…
