– Snatch Deadlift (Do not stand all the way up)
– Hang Power Snatch
– Drop Snatch or Snatch Balance
– Full Snatch
EMOM for 20 Minutes:
1-15/12 Cal Row
2-15 Box Jump Overs (24″/20″)
3-16 Alt DB Snatch (50/35)
4-30 Air Squats
No Measure
Scaling Options:
1-12/10 Cal Row
2-10 Box Jump Overs (Low Box)
3-16 Alt DB Snatch (25/20)
4-20 Air 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…
