CrossFit One World – CrossFit
LVL – Snatch Complex (15 Min E3MOM
2 Cycles of Snatch Complex
@ 50% of Hang Power Snatch
Increase 5-10 Every Set)
Snatch Grip Deadlift (Stop Before Hip Extension)
Hang Power Snatch
Snatch Balance (Drop Snatch If Proficient)
Overhead Squat
Snatch
LVL 1 Mindblow (AMRAP – Rounds & Reps)
12 Min AMRAP
2-4-6-8-10-12-14-16-18-20
Thrusters 95/65 RX+ 115/85
Burpee Box Jumps Over 20/14
Rest 60 Sec
6 Min Time Cap
20-18-16-14-12-10-8-6-4-2
Handstand Push Up
Box Jump 20/14
Detail: First AMRAP climb the ladder until time expires Then wherever you ended up finishing for example 9th (18TH Rep) Round. The 6 Min Time Cap WOD will begin the descent from the 9th(18th Rep) Round then 8th (16th Rep) and so on. Record Time Complete on result notes