12 Min E2MOM
68% @ 1 RM or Establish a Heavy Set without scarifying form.
Three Position Clean
– MId -Thigh
– Below the Knee
– Ground
Catch them all at Power Position
15 Min AMRAP
RX 55/85
3 Thrusters
6 Lateral Hops
6 Thrusters
12 Lateral Hops
9 Thrusters
18 Thrusters
ECT……..
Tabata Style
3 Rounds
Ab MAT
Flutters
V- Ups
Leg Raises
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…
