Warm-up:
4 rounds
200m row
rest :30
Weightlifting:
Snatch (7 x 2+1 @ 65-75%)
14 Min E2MOM
7 x 2 hang snatch + 1 snatch @ 65-75%
WOD:
10 RFT
10 Wall Ball 14/20, 20/30
3 Snatches 95/135
RX+ 115/155
Cap 15 Min
Snatches are full snatches and should be heavy, scale accordingly.
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
