EMOM of the Day: Pullups
5xEMOM of 4-6 Strict Pull Ups
*Add weight as needed
Weightlifting: Snatch
8 x E2MOM
1 Power Snatch + 1 Snatch + 1 Snatch Balance @ 75%+
WOD: For Time
800 Meter Run
40 Power Snatches 75/115
10 Rope Climbs
Rx+
800 Meter Run
40 Power Snatches 75/95
10 Legless Rope Climbs
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…
