E2MOM for 10 mins @ 80% 1RM Snatch
For Time:
21-15-9
Hang Power Clean (155/105#)
Knees to Elbows
+
15-12-9
Power Clean (185/125#)
Pull ups
+
12-9-6
Full Clean (225/155#)
Bar Muscle Ups/Chest to Bar Pull Ups
This workout is for time!
The rep scheme goes DOWN, the weight goes UP, and the gymnastics get more advanced…enjoy!
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 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
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 – 6 Tng Push Press Min 2…
