10 Min EMOM Alt
Odd: 5 Deadlift @ 65-70% 1RM
Even: 30 Sec Deadlift Hold at the top ( Lock OUT)
9 Min AMRAP ( EMOM Style)
Bar Only 35/45 ( Dont drop ME)
Push Press
Back Squat
Over Head Squat
Rest 90 Sec
6 Min AMRAP
Good Morning 5 Sec Holds
Thrusters
Bicep Curls
Don’t place the Bar on the Ground or drop them. Entire class gets another min every time someone do so.
Rack Position is OKAY.
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…
