E2MOM x 5
1 Complex – 1 Hang Power Clean (above knee)+ 1 Low Hang Power Clean (below knee) + 1 Power Clean (Ground)
Load 55-60% 1 RM
AMRAP 16
Complete as many rounds and reps as possible in 16 mins of:
20/16 Row Calories
16 Box Jump Overs, 24/20 in
16 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
Scaling Options:
Box Step Overs/Reduce Height
Reduce Dumbbell Load
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…
