12 Min E2MOM
Complete a Complex
Snatch Grip Deadlift
Hang Power Snatch
Snatch Balance
Overhead Squat
Snatch
Set 1 – 50%
Set 2 – 50%
Set 3 – 55%
Set 4 – 60%
Set 5 – 65%
Set 6 – 65%
Of 1 RM Snatch
Or Increase 10 Ibs increase
18 Min AMRAP
5 Toes To Bar
10 Ground to Overhead 75/55 ( RX+ 135/95 )
15 Lateral Burpees
20 Jumping Lunges
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…
