15 Min EMOM
1st Min – 6 RDL
2nd Min – 6 High-Hang Clean (Catch on Power Position)
3rd Min Power Clean
@ 60% 1 RM RDL
Pause at mid Thigh for 2 sec
Do not Yank the Bar
If technique need work practice high -Hang Pulls
For Time
21-15-9-3-9-15-21
Deadlift 155/185 RX+ 225/185
Ab Mat Sit Ups
200m Run Between Sets
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
