5×3 E2MOM Clean and Jerk at 50-55%
– 3 single clean and jerks each set)
15 Min AMRAP:
– 1 Round of DT (135/95)
– 15 KBS (53/35)
– 10 T2B
1 Round of DT:
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 S2OH
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…
