Hang Power Clean
E2MOM x 5
4 – 4 – 4 – 4 – 4
Reps Start at 70% Work Up to a moderately Heavy Set of 4
E3MOM x 3 Rounds
75 Double Unders
25 AbMat Sit Ups
Max reps in remaining time Front Squats, 135/95 lbs
The goal is to total 60+ reps of Front Squats. Select a load that will allow you at least 10 unbroken reps
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
