Full Snatch
1 x 1 @ 85%
Power Snatch
1 x 5 @ 50% (touch-n-go)
1 x 10 @ 50% (touch-n-go)
1 x 15 @ 50% (touch-n-go)
EMOM – 4 Minutes
Back Squats @ 70%
*Complete 3 squats every minute
AMRAP – 5 Minutes
Minute 1 – Max Pull Ups
Minute 2 – Max Thrusters
Minute 3 – Max Power Snatch
Minute 4 – Max Front Squats
Minute 5 – Burpees
RX – 135/95 Scaled – 105/75
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…
