15 minutes to establish a 1 RM snatch.
Record weight in Wodify
“JUMPING DEVIL”
18 Minute AMRAP:
4, 6, 8, 10, 12… etc.
– Pull-Ups
– Single Arm Alt. Devil’s Press (50/35)
– Box Jump Overs (24/20)
Athletes will start with 4 reps of each movement the first round, 6 the next round, and so on (adding 2 reps each round) until the 18 minute time is up.
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…
