E2MOM x 4
4 – 4 – 4 – 4 Back Squat
Reps Start at 70% Work Up to Heavy Set of 4
For time,
1-2-3-4-5-6-7-8-9-10
Clean and jerk 105/155 lbs
50 ft Shuttle runs*
20 Minute Time Cap
*50-ft shuttle runs (25′ out and back = 1 Rep)
Coaches: Set up at 25′ section for the shuttle run.
You can also set up at 25′ section at the main door for an out and back.
Scale:
1 – 95/135 lbs
2 – 65/95 lbs
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…
