4 x E2MOM
7, 5, 3, 2 start @ 60%
add weight each round, i.e. 10#
ZOOM:
EMOM IN 16 MINS:
MIN 1-10 RIGHT SINGLE LEG DEADLIFTS
MIN 2-10 LEFT SINGLE LEG DEADLIFTS
MIN 3-HIP LIFT HOLD
MIN 4-10 HIP LIFTS
5xE4MOM
200 M Run or 250 M Row
15 Russian KB Swings 54/72
20 Goblet Squats
ZOOM:
5XE4MOM
10 BURPEES
20 DB/KB SWINGS
25 GOBLET 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…
