– 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 – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
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…
