Warm-up: Glute Ham Raise
3×10 Partner Glute Ham Raise
Weightlifting: Deadlift
6 x E2MOM
4 @ 75%
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 85%
2 @ 90%
*Does not have to be touch and go
*Only record your last weight
WOD: 18 Minute AMRAP
15 Hang Power Clean 65/95
15 S2OH
15 Thrusters
15 Box Jump Overs 20/24
Rx+
18 Minute AMRAP
15 Hang Power Clean 95/135
15 S2OH
15 Thrusters
15 Box Jump Overs 24/30
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…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
